Did you slept well last night?
A few weeks ago I didn’t. It is not easy to sleep while your whole life has changed and you have a bundle of joy right next to you, also after all those hormonal changed in your body...
First, about a common issue such as Postnatal insomnia. What is Postnatal insomnia? It may occur when an exhausted mom, who desperately needs some rest, cannot find peace to sleep even though her baby is sleeping perfectly. It may be linked to postpartum depression, but not in all cases, so it can also appear on its own, without any depression symptoms. But be sure to check those too.
You may feel unable to feel relaxed and peaceful. You may anxiously lie awake being afraid that if you fall asleep you may miss your baby crying. Also, you may be often awoken by the lightless sound. I sometimes wake up convinced that I have heard my baby cry, only to find him sleeping perfectly. That is very sweet, but for you to be the best mom you can be you must get a good night sleep!
How to overcome insomnia, other sleeping problems or just fix your sleeping schedule, without using medicine?
I have learned a few tips and tricks to help me and my child with our sleep habits.
- Make sure your room is comfortable for sleeping. That means it's the right temperature, is quiet, is dark, and has a bed with fresh and aromatic sheets. Make your bedroom a place you associate only with resting.
- Avoid too much caffeine. Rather any throughout the day or no more than one cup in the morning. Caffeine can stay in your system for up to 12 hours.
- Make a bedtime routine. Do not just go to sleep. For instance, take a shower (warm!), sip some warm tea with sleeping herbs and read some calming book. You can even play some calming music before, but try to stay away from playing the music trough all night.
- Avoid large meals before bedtime. After giving a life to a child you are probably trying to eat healthy or even follow some diet. It is best for you to avoid eating 3-4 hours before sleeping, also for your metabolism; it will be easier for your stomach rather than having some heavy felling there.
- Avoid long naps during the day. Make sure to follow your own sleep schedule, but try not to nap trough the day so it is easier for you to fall asleep at night. Also do not sleep more or less than 6-9 hours per night.
- Aim to get a little bit of afternoon sun every day. This will set your body clock and make you feel much calmer thus it will be easier at night. Try to feel relaxed as much as you can at the evening.
- Long walks and fresh air. It is healthy not only for your baby but also for you. You will feel much sleepier after being in fresh air than being indoors all day. Also good for your post partum body. Three birds with one stone.
- Do not, I repeat do not bring your work in the bed. Bedroom is supposed to be only for sleeping. Do not make the supposedly calmest place in your house to a work or study space.
- Turn off every electronically device at least an hour before bedtime. This will help to relax your mind and keep you from extra information while keeping you away from the TV or phone lights which can make you more anxious.
- Pillow talk may help. It is best if you have a partner or a friend who you can trust and tell about your emotions. Post partum depression or insomnia is a serious issue for busy moms. If you cannot manage this on your own you should ask your doctor for help. Maybe even star taking some meditation classes or yoga?
- Try deep breathing and muscle-relaxing techniques. Simple, slow, rhythmic breathing can do wonders to help you relax and feel drowsy. My favorite is exhaling fully trough my mouth while trying to free my mind. Than inhaling quietly trough my nose while counting to five. Next, I would hold my breath for a count of seven. And lastly, I would exhale very slowly trough my mouth while counting to five. Repeat this cycle for five times. Five-seven-five.
- Most important – do not stress about not sleeping. It is rather unnecessary to stress about other thing in your new world, and with all your new responsibilities such as not sleeping.
While you may have heard about these tips you should really try to find what is best for you by combining these or other tricks. Also remember to look forward but of course enjoy being a busy mom. We all deserve a f-ing medal! Take care of yourself, your baby needs you happy and well rested.
Best wishes, Eva