PMDA Blog‎ > ‎

Postpartum Insomnia: You are not alone

posted Jul 29, 2013, 8:43 PM by Megan Black   [ updated Jul 29, 2013, 8:43 PM by Tascheleia Marangoni ]

Are you having trouble sleeping at night? If you are unable to sleep, even though your baby is sleeping soundly, you are likely experiencing postpartum insomnia. You are not alone, as postpartum insomnia is actually very common. Sleep deprivation is intimately connected to postpartum depression and anxiety. Both postpartum depression and anxiety are risk factors for insomnia. Yet, sleep deprivation is a symptom of postpartum depression and anxiety. As you can see, sleep deprivation, postpartum depression and anxiety are all part of a vicious cycle.

 

It is very important to get the proper amount of sleep each night, especially as a new mom. However, getting 8 hours of uninterrupted sleep every night is a lot easier said than done. Here are a few suggestions to help you catch a few zzzzzz’s

·      Watch your caffeine intake

·      Turn off all screens (computer, TV, and phone) at least an hour before bed

·      Create a soothing bedtime routine

·      Consider using a white noise app, MP3, or machine

·      Try blackout curtains or eye masks

·      Try deep breathing and muscle-relaxing techniques

·      Ask your partner for help

·      Look for herbal, natural remedies

o   Try…

§  Magnesium and calcium

§  Wild-lettuce supplement

§  Hops

§  Aromatherapy

§  Melatonin

§  Yoga and mediation

§  L-theanine

§  Valerian

·      Talk to a healthcare provider

 

Resources:

http://www.huffingtonpost.com/kim-west/sleep-motherhood-and-post_b_413904.html

http://www.huffingtonpost.com/2012/06/11/sleep-deprivation-anxiety-uc-berkeley-study_n_1582321.html

http://www.babysleepsite.com/tag/postpartum-anxiety-insomnia/

http://www.psychologytoday.com/blog/isnt-what-i-expected/201201/you-just-need-sleep-or-could-you-be-depressed

http://www.health.com/health/gallery/0,,20306715,00.html

http://ivysppdblog.wordpress.com/2009/02/27/insomnia-my-very-first-ppd-symptom/

http://ivysppdblog.wordpress.com/2012/06/18/sleep-is-so-important-especially-to-the-new-mom/

Comments