From hormonal changes to disruptions in sleeping schedules There are a myriad of reasons that a new mom can’t have a restful night’s sleep. A sleep expert offers effective suggestions to help improve sleep.
Hormonal changes that occur in the immediate postpartum period , such as the decrease in progesterone because of its sedative properties, as well as fluctuations in the levels of melatonin can alter the circadian rhythms
Sleeping peacefully uninterrupted is a problem all new mothers face at least during the initial couple of weeks. The schedule of their sleep is disrupted mostly because they must awake every couple of hours to feed their baby, and their stress could be linked to the health of the child. There are hormonal issues as well which prevent new mothers get a restful sleep, which impacts their general health.
Dr Divya A (PT), Executive physiotherapist, Cloudnine Group of Hospitals, Panchkula tells HT Digital that postpartum insomnia is rooted in neurobiological processes and is associated with an increase in monoamine oxidaselevels, decreases in estrogen levels within the first week postpartum and also alterations of sleep patterns, in addition to other behavioral issues.
“Circadian rhythms, which are controlled in the brain’s own internal clock inside the brain are affected by this hormonal disruption. Changes in hormones in the postpartum period , such as the decrease in progesterone because of its sedative properties as well as changes in melatonin levels could affect circadian rhythms during the first three months and have been linked to postpartum sleep problems in women.
All these changes could cause many anxiety, mood swings and insomnia, as well as psychosomatic disorders for women.
“The first six weeks following the birth can be extremely difficult. After the birth mothers are required to stay remain awake in the evening to look after their newborn babies. According to some studies the average newborn mother is given between five and six hours of sleep each at night during the initial duration,” Dr. Divya says.
Strategies to combat the insomnia of new mothers.
1. Education in sleep: By understanding more about the ways that sleep functions and the best ways to rest better each night, those suffering from insomnia or other sleep disorders can tackle their problems by gaining a better understanding. The keeping of a sleep journal can help increase awareness of patterns of sleep.
2. Set up an established routine: A regular bedtime routine can help babies establish healthy sleep habits. However, having a routine is beneficial to parents too. A slowing down of your breathing signals to your body it’s time to unwind. Reduce the lighting and slip into comfortable pajamas, play gentle music, relax and read a good book, practice yoga and avoid the screens for just a few hours prior to going to bed.
3. Make sure you are practicing good sleep hygiene. When you go to bed, ensure that your bedroom quiet and dark. Be sure to keep your cell phone and other devices off your bed because the light may disrupt your circadian rhythm, making sleeping more difficult. Do your best to practice practices that help you sleep better like having a routine for the day that encourages restful sleep in the evening and maintaining a comfy and healthy sleeping environment by adjusting the temperature of your bedroom and lighting levels.
4. Be aware of your eating habits: avoid chocolate and caffeine Both of them can cause you to stay awake particularly when you indulge in late afternoon or in the early evening. An evening meal that is large could have the same effect.
Improves your sleep The act of getting up early in the morning has positives, among them exposure to sunlight. The exposure to sunlight can help keep the the circadian rhythm on track and keeps our internal clocks in motion. This can also help in the production of melatonin , which assists in getting a good night’s rest. (Pixabay)
Sleep better and more comfortably The act of getting up in the early morning can have its benefits among them exposure to sunlight. The exposure to sunlight can help keep the your circadian rhythm in sync and helps set our internal clocks in motion. This can also help in the production of melatonin , which assists in getting a restful night’s sleep. (Pixabay)
5. Be sure to keep nighttime time care short If your baby awakes in the nightwhether it’s for a feed or diaper change or for to reassure them — try your best to make the time between visits short. Feed, burp, and change your child’s diaper and immediately go back to sleep. Make sure the room is still and dark to avoid the baby from waking completely.
6. Controlling the stimulus: Some people have anxiety about sleeping when they’re dealing with insomnia and other disturbances at night, and they must be taught how to rest more comfortably. Stimulus control emphasizes the importance of sleeping in a bed and sexual activity and getting up at night when it is difficult to sleep and setting an alarm to the same time each day during the week.
7. Exercise: Once your physician has granted you the green light to resume your exercise routine. Training is not a pharmacological treatment for insomnia. It is easily accessible, and is less expensive as other treatments that aren’t pharmacological to treat insomnia, and its effects are dependent on exercise kinds. According to some studies that exercise can have positive effects on the quality of sleep and latency at the onset of sleep, total sleep duration as well as sleep efficiency. the severity of insomnia. It can aid in reducing stress and fight postpartum depression and keeping your heart rate elevated throughout the day can help you sleep more easily through the time of night.
8. Aerobics: Moderately intense aerobic exercise (50 minutes, three times per week) could result in improvement in self-rated and journal-based measures of quality of sleep. However there aren’t any significant changes in your sleep at evening following intense exercise, as evidenced by a study. Exercises that are moderately vigorous will raise your heart rate , and trigger you to sweat. Examples include walking at a fast pace or water aerobics as well as bicycle rides that are semi-hilly. Intensity-based aerobics that increase your heart rate an even greater degree such as jogging or running lap-swimming, intense biking rides.
9. Relaxation: Conscious breathing and meditation, as well as progressive muscle relaxation, as well as other techniques for relaxation can aid people in letting their minds relax during the evening, and fall to sleep if they awake at night.
10. Yoga It is a kind of resistance-training focused on improving posture as well as breathing exercises and meditation. Yoga has been found to reduce stress, aid people lose weight and ease discomfort in the neck and lower back. Yoga can also help improve the quality of sleep. Although the connection to better sleeping due to yoga hasn’t been studied in depth in the context of the general population However, studies have found improvement in sleep for certain people.
11. Have a morning walk After a night of sleepless taking care of their baby mothers can get their energy back for a while by going for a walk that morning. The natural light can alter the circadian rhythm that is typically regulated by the rising and falling of the sun. Walking and moderate exercise can help people sleep more peacefully in the next night.