5 Ways Nursing Mothers Can Deal With Post-natal Insomnia

by - 12:53:00 PM

Motherhood for sure a whole new ballgame for women, as it is associated with lots of responsibility and balancing. In fact, it could be an overwhelming experience. If you are just entering into this phase of life as a woman, you might find it extremely hard to balance the new motherhood with work. Giving your time and energy to ensure the best care for your baby and at the same time not sabotaging your work life can come with a lot of health complications.

5 Ways Nursing Mothers Can Deal With Post-natal Insomnia

The journey of motherhood is a demanding role but it is important that you keep an eye to your health as well. Sleep deprivation is one of the changes that is associated with motherhood. This does not actually means you are getting less sleep, but your sleep cycle is dependent on your baby's sleep cycle.

Also read: Tips for maintaining a healthy pregnancy which every woman should know

Waking up every hours to attend to your baby is consistent in the first 18 postpartum weeks. This could also lead to postpartum depression and mood swings. Below are some tips for improving your sleep while you are nursing your baby.

5 Tips For Improving Your Sleep While Nursing Up Your Baby

1. Take short naps

As a nursing mother, you should try as much as possible to get some sleep whenever and wherever possible, especially for the first three months. The best time for you to sleep is overnight or early afternoons where the body naturally wants to sleep. You should ensure your surroundings are sleep-friendly, therefore you should block heavy sun rays as it makes it easier for you to go to sleep. Wearing an eye masks and earplugs is a great way to keep yourself from distractions and block out loud noise.

2. Help your baby develop healthy sleep patterns

Sleeping with your baby is another way to promote bonding and regulate sleep patterns of both you and your baby. Make sure you opt for a calm and peaceful environment where your baby can sleep well as well.

3. Avoid caffeine, alcohol and nicotine

Tea, coffee, alcohol and nicotine can prevent mothers from falling asleep. This simply means that nursing mothers should limit their alcohol and caffeine consumption. Drinking coffee can hinder your need for sleep and it can actually prevent mothers from falling asleep when it is needed. If you still insist of drinking, then having just a cup a day might not be that harmful. Though alcohol consumption might help you fall asleep during the day, it actually increases wakefulness at night.

4. Get as much help as possible

If you are a nursing mother, it is proper you always seek for assistance as it is very much needed by you. If you choose to have a longer nap hours or sleeping early, requesting for an assistance from someone will be very helpful. You can sleep in shifts, and take your partners help in tending to the baby.

Also read: How to raise healthy children even as obesity remains an epidemic

5. Deal with stress

You should always consult your doctor if you feel stressed or depressed as they are signs of postpartum depression. You can refresh your body and activate your nerves by practicing yoga or going for a quick run. Pregnancy Pilates is also a good option for those trying to get fit and experience calmness.

In conclusion, you should never compromise your sleep for the first few months of caring for your baby. Though you should strive to do the best thing for your newborn, but remember taking good care of yourself is one of the important facts of good parenting. If you are sound and healthy, then you can take good care of your baby too.

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