Giving birth is a challenging and joyful experience, but it also comes with many changes, especially in sleep patterns. New mothers face a common problem of sleep deprivation. In this article from                Dalili Medical, we will help you understand how to deal with this difficult period and achieve some of the rest you need after giving birth. Mothers find themselves facing many challenges that affect the quality and quantity of their sleep. Caring for the baby is the main reason, especially if the baby wakes up frequently during the night to breastfeed or change diapers. In addition, mothers may suffer from anxiety about the baby’s health, which makes it difficult to get a deep sleep.

Is it normal to suffer from insomnia after giving birth?

 

Yes, lack of sleep or sleep deprivation is common after giving birth. This condition usually improves within a few weeks as you and your baby adjust to your daily routine. However, if difficulties falling asleep or waking up after starting sleep persist for more than three to four weeks after giving birth, it is important to consult your doctor to discuss ways to improve your sleep quality.

Sleep Challenges After Childbirth

New parents experience a sleep deficit that can last up to 6 years after their child arrives. Sleep becomes particularly difficult after 3 months of life, with women having a greater impact.

**What Happens and Why?**

 

**Residual Effects of Developmental Stress:**

When babies are born, a series of hormonal changes occur that are designed to put them in a state of heightened biological sensitivity to respond to their needs. When a parent hears their baby crying, their body reacts physiologically to wake them up quickly. This is manifested by a faster heart rate, shallow breathing, increased body temperature, muscle tension, and fatigue. This aroused state is the exact opposite of what we need to sleep. Unfortunately, this constant pattern of waking makes it difficult to return to sleep, and many people have difficulty getting out of a state of hyper-awake, even when their baby sleeps through the night.

**Iron Deficiency**

Sleep disturbances are related to iron deficiency anemia. Many women, especially after giving birth, suffer from anemia, especially those who experience heavy bleeding. If new mothers have low iron levels after giving birth, they may have difficulty sleeping, leading to postpartum insomnia.

**Irregular sleep and wake times**

Your body and mind need a regular routine (just like your babies do!). With consistency, your sleep and wake times can be better regulated. With baby waking up at night, long naps during the day, and bedtime being pushed back to enjoy some “me time,” your body can get out of balance, leading to sleep problems.

Inappropriate use of light at the right times:

Light is an essential element in regulating your sleep-wake cycle. It can affect how sleepy or alert you feel. A lack of bright light (especially natural light) during the day can make you feel sleepy, while too much exposure to bright light (especially blue light) at night can trick your body into thinking it’s time to wake up, which can reduce and delay the release of sleep hormones like melatonin.

Lack of a calming routine:

Sleep mode doesn’t work like an on-off switch. Getting to sleep is a transitional process that requires calming signals to your mind and body. If you don’t intentionally give yourself enough time to wind down before bed, you may find it difficult to fall or stay asleep.

**The Impact of Sleep Disorders on Postpartum Mothers**

Lack of sleep or sleep disturbances can derail your weight loss efforts. Even if you’ve started eating a healthy diet and exercising, lack of sleep can lead to weight gain.

Sleep disorders negatively impact your immune system, making you more susceptible to illness and other health problems.

They can also affect your balance, increasing your risk of falling at any time and in any place.

It causes severe mood swings, where you go from happy to sad in a short period, and vice versa.

These swings lead to feelings of sadness and extreme anger for simple reasons that are not worth mentioning.

You may also feel tired and delirious on an ongoing basis. This may make you blame your newborn, which contributes to your feeling tired, sleepy and angry.

Sometimes, you may even have sudden thoughts about harming yourself or your baby.

Constant headaches and general body aches, or regular falls can lead to loss of appetite or a sudden increase in it.

Tips for improving sleep quality

Make sure you get the right light at the right times:

When you wake up, turn on bright lights, and try to go outside for 15-30 minutes, while avoiding wearing your sunglasses. Try going outside again during lunch or at any other time during the day. As the sun sets, reduce your exposure to bright light, whether from lamps, dimmers or candles. It is also best to put devices that emit blue light away from you for 30 to 60 minutes before bedtime.

**Keep a regular sleep and wake-up schedule:**

Wake up and go to bed at roughly the same time every day, including weekends! Setting a wake-up time will make a big difference. If you need a break during the day due to night-time baby care, take a short nap of 20 to 30 minutes, preferably early in the day (between 12 and 3 p.m.).

**Create a nighttime bedtime routine:**

Put in a consistent 30 to 60-minute routine that includes activities that help you relax. Choose activities that are enjoyable but not overly stimulating, such as reading, listening toFor music, yoga nidra, meditation, prayer, guided imagery, deep breathing exercises, journaling, or taking a bath.

**Make sure you’re comfortable:**

Consider using pillows, such as one between your knees (this can be a regular pillow or a wedge), and another under your belly or behind your back to support your body and relieve any pain or pressure. To avoid heartburn, avoid lying down immediately after eating, and raising the head of your bed may also help.

**Make sure you drink fluids:**

Drink between 2-4 liters of water a day. If you feel thirsty or hot during the night, you can suck on an ice cube. This helps keep you cool and reduces the need to drink fluids, which can reduce frequent trips to the bathroom during the night.

Clean your airways:

People with nasal congestion may benefit from using nasal strips or sinus rinses to improve nasal airflow and promote breathing during the night. Sleeping on your side may also help reduce snoring or sleep apnea.

Rule out medical conditions:

Sleep disorders can be caused by vitamin or mineral deficiencies, with magnesium, iron, potassium, calcium, and vitamin B and D deficiencies being common causes. Restless legs syndrome can also be linked to low iron or folate levels. If you are experiencing symptoms of sleep-disordered breathing, it is important to get a referral for a sleep study to rule out sleep apnea. If you are starting to feel anxious or depressed due to lack of sleep, it is important to get an early assessment for insomnia or mood disorders.

Sleep is closely linked to our physical and mental health, making good sleep essential for us to be at our best for our families. Establishing healthy sleep habits is vital during pregnancy, as it will help you to sleep well during pregnancy and after birth, and reduce the risk of developing sleep disorders. It will also help you to get back into a stable sleep pattern later in life, especially when your baby starts sleeping through the night, giving you the opportunity to do the same.

So, it is preferable to reduce coffee consumption: Although coffee may help you cope with lack of sleep, its negative effect on the quality of your sleep is more serious, so it is recommended to reduce its consumption as much as possible.

Place your baby's bed next to your bed: Place your baby's bed next to your bed to make it easier to meet his needs and feed him without having to get up and go to another room when he cries.

**Hot bath**

A hot bath can help new mothers sleep better. It is preferable for mothers to take a hot bath right before bed, taking into account that the water temperature is appropriate. Studies indicate that bathing in water with a temperature ranging between 40 and 43 degrees Celsius one to two hours before bed can improve the quality of sleep. Bathing at this time and at this temperature can also lead to falling asleep at a rate of about ten minutes faster than usual.

- Stay away from TV screens, mobile phones and computers

Many mothers who have difficulty sleeping after a hard day of breastfeeding and caring for their children resort to TV screens, mobile phones or computers in search of comfort. However, this behavior may increase sleep problems, as the lights emitted from these screens stimulate alertness and hinder the ability to sleep. Therefore, it is recommended to avoid using TV screens, phones and computers, and replace them with listening to the radio or music to promote relaxation and help sleep.

- Minimize visits from family and friends

With the arrival of the newborn, visits to the mother's home from family, friends and co-workers increase. Although some of these guests may help the mother with some tasks such as taking care of the house or the child, others may constitute an additional burden on her due to the need to provide various hospitality duties. This of course negatively affects the mother's comfort and fatigue, as some studies indicate that new mothers who receive less social support get better sleep compared to those who enjoy greater support. Therefore, it is recommended to control the number of visits from family and friends, and limit them to give the mother more opportunity to relax.

Vitamins that help overcome insomnia

 

Vitamin D is a fat-soluble vitamin, which means that it can be stored in the body. However, if its levels rise excessively, it may become toxic. The level of vitamin D in the body can be determined through some medical tests. A deficiency of this vitamin can lead to sleep disorders, so it is important to get enough of it to avoid these problems. Vitamin D can be obtained from exposure to sunlight or from some foods rich in it.

Vitamin E

Sleep disorders can lead to memory deterioration, so it is important to take vitamin E to enhance memory and reduce the effects of sleep problems. Vitamin E is an effective antioxidant that protects the body's tissues from health damage, in addition to its prominent role in combating aging and supporting the strength of the immune system. Vitamin E can be obtained from pharmacies in the form of capsules or by eating some foods rich in it.

Vitamin C

Vitamin C is one of the essential vitamins that contribute to improving the quality of sleep, and it plays an important role in the health of the body thanks to its many benefits. Vitamin C deficiency is one of the main reasons that lead to poor sleep and frequent waking up during the night, which makes its presence necessary for the health of the body and reducing sleep problems. In addition, this vitamin plays a vital role in enhancing the strength of the immune system and alleviating insomnia.

**Vitamin B**

Vitamin B consists of eight different types, as these vitamins play an important role in regulating tryptophan levels inIn the body, which in turn contributes to the production of melatonin. This hormone helps promote sleepiness. Vitamin B can be obtained from nutritional supplements or from various food sources.

**Vitamin B9**

Vitamin B9 is also known as folate, which is the natural form found in foods. This vitamin is essential for metabolic processes and cell growth. As for folic acid, it is the synthetic form of vitamin B9, and is found in nutritional supplements. This vitamin is classified as one of the water-soluble vitamins, which means that it can be eliminated through urine. Therefore, it is important to consume sufficient amounts of it daily to maintain its levels in the body.

**Vitamin B12**

Vitamin B12 is one of the essential vitamins for the body, as it contributes to the production of red blood cells and DNA. The body cannot store this vitamin for long periods because it is water-soluble. Therefore, it is necessary to obtain sufficient amounts of it through food or nutritional supplements, especially since its absorption may decrease with age.

**Magnesium**

Magnesium is an essential mineral that contributes to the health of the body, brain, and heart. It has a calming effect on the mind and body, which helps improve the quality of sleep. Some studies have shown that magnesium promotes sleep and relaxes muscles, and its calming effect is partly due to its effective ability to regulate the production of the hormone melatonin. In addition, taking magnesium, whether through supplements or foods, helps improve the quantity and quality of sleep.

**Melatonin**

Melatonin is a hormone produced in the pituitary gland, and plays an important role in regulating sleep and wake times. Melatonin is usually produced at night, and its level of production depends on the amount of light the body is exposed to in addition to the biological clock. Melatonin supplements are available in various forms such as pills, chewables, and liquids, and are used to treat insomnia and various sleep disorders. Melatonin can also be obtained from some foods that contain it.

**Tryptophan**

Tryptophan is an essential amino acid that plays an important role in the formation of proteins and other vital molecules, as it is considered an essential element for improving mood and promoting sleep. Tryptophan is converted into the molecule 5-hydroxytryptophan, which is used in the production of melatonin and serotonin, two compounds that greatly affect the brain, sleep, behavior, and cognition. Tryptophan can be found in nutritional supplements and some foods.

**Iron and the effect of its deficiency on sleep disorders**

 

Iron is an essential mineral that contributes significantly to the body's performance of its vital functions. Iron is part of the hemoglobin protein, which transports oxygen to all organs of the body. Therefore, iron deficiency leads to low hemoglobin levels, which negatively affects blood flow and body functions, causing a feeling of extreme fatigue and difficulty concentrating, and thus negatively affects the quality of sleep.

**Sleep-promoting drinks**

There are many herbs and plants that can help you get a good night's sleep when you eat them or drink their infusion. Here are the most prominent ones:

. **Chamomile**

It is preferable to drink chamomile tea before bed to get a comfortable sleep. One study showed that chamomile actually contributes to improving sleep quality. Other research has shown that drinking chamomile tea regularly before bed helped mothers relax and relieve symptoms of depression.

. **Violet flower**

Violet is characterized by its beautiful violet flowers and fragrant scent, and has many health and beauty benefits. It is not necessary to eat violets to benefit from its properties related to sleep; it is enough to inhale the scent of violet essential oil for 30 minutes before bed to improve sleep quality and get rid of insomnia.

. Lemon balm

Lemon balm is a member of the mint family, and it is a common plant in various parts of the world. Its leaves can be used either dried or fresh. Lemon balm has a calming effect, and it is one of the herbs that helps improve sleep quality and relieve insomnia, especially when taking a few sips of the tea before bed regularly.

**Red Passion Flower (Passiflora incarnata)**

Passion flower decoction is prepared using dried leaves or petals of the flower itself. This flower has been used since ancient times as a treatment for insomnia and to improve sleep quality. Sometimes, doctors resort to combining the catnip plant with passion flower as an ideal treatment to promote sleep, by drinking the decoction regularly for at least a week.

**Bark of magnolia**

Magnolia is one of the ancient plants that humans have known since ancient times, due to its benefits in promoting sleep. Magnolia bark was commonly used in ancient Chinese civilization for various health purposes, such as relieving abdominal pain and nasal congestion. You can benefit from the benefits of magnolia bark for sleep by drinking the bark decoction regularly.

. **Milk**

Milk is one of the most popular drinks on the list of drinks that promote sleep, as mothers resort to offering it to their children before bed. Milk is a rich source of calcium and melatonin, a chemical that helps the body regulate the sleep cycle and promote uninterrupted sleep.

. **Warm water with lemon**

Some people have noticed that drinking warm water with lemon before bed works as a sedative and helps them enjoy a restful sleep and improve the quality of their sleep.

. **Cherry juice**

Cherry juice is used as a means of getting rid of insomnia, due to its high levels of melatonin, which plays a role in regulating sleep, in addition to its richness in antioxidants that contribute to improving the quality of sleep.

. **Almond milk**

It is consideredAlmond milk is an excellent choice for calming the nerves and promoting sleep, as it contains hormones and sleep-promoting substances such as tryptophan, melatonin, and magnesium.