Is Postpartum Insomnia Different?
Being a new parent comes with sleepless nights by default. Even for experienced moms, bringing home a new little one is a major shift. While babies collectively sleep anywhere from 14 to as many as 19 hours per day, individual sessions may max out at 1-3 hours. Most parents are familiar with the guidance to sleep when the baby sleeps. For people struggling with postpartum insomnia, though, the argument is easier said than done. Learning how to manage sleep issues can help women be more present in the early parenting days, as well as feel more balanced.
What causes insomnia
Simply put, insomnia is a sleep disorder that can make falling or staying asleep difficult. In some cases, people don’t struggle to fall asleep but wake up throughout the night, causing disrupted sleep cycles. Two forms of insomnia exist: acute and chronic. Acute insomnia is usually short-term and can be linked to stress, major life events, or travel. By contrast, chronic insomnia can last for at least 3 months and occurs on at least 3 or more nights per week.
Postpartum insomnia is different
The main difference between postpartum insomnia and the standard version is the causes behind it. While stress and the life event of having a child would technically apply to regular insomnia, in this case, the specific nuance of the postpartum period is the main driver. For example, hormone shifts such as sudden drops in estrogen and progesterone, the round-the-clock care required for newborns, and the pain management after giving birth all create the perfect combination of contributing factors that lead to poor sleep. Similar to standard insomnia, women suffering from the postpartum version may wake frequently during the night, be irritable when awake, struggle with daytime tiredness, and note that sleep doesn’t lead to feeling refreshed the next day.
If left untreated
Insomnia is a condition that shouldn’t be left unmanaged because the problems can compound and result in health concerns in other areas of the body. Specifically for postpartum insomnia, long-term discomfort may cause a woman to develop depression or anxiety. Some individuals may develop chronic pain as well. Just as important, untreated insomnia during postpartum can reduce the quality of care that any newborn would receive from a parent.
Treating postpartum insomnia
Multiple pathways are available for treating postpartum depression. A non-medicated option can include cognitive behavioral therapy (CBT), in which a woman meets with a therapist to discuss underlying issues that might be contributing to the sleep disorder, such as stress or anxiety. The therapy can also provide a framework for practices and mindsets to help manage symptoms and improve sleep patterns. Light therapy is another option that can help women realign circadian rhythms. This method can also improve postpartum depression symptoms for some people.
Lifestyle changes can help
Along with seeking therapy, some small lifestyle changes can also help women achieve better sleep during the postpartum period. For example, taking a daytime walk and getting sun exposure can improve feelings of alertness. Some people may find that the gentle exercise also improves sleep outcomes. Consider avoiding caffeine and alcohol, as both substances can impact sleep quality. Most importantly, don’t feel like postpartum insomnia is a condition that must be managed alone. Getting help is important, and seeking emotional support can be incredibly beneficial.
