Becoming a mother is a challenging job for women. Holding a new life inside the womb for 9 months, transforming her body completely to accommodate a little human inside is not so simple. The preparations made by her mind, body and soul to give space for the little one is always un recognized. The 9 months she spent preparing a child and the subsequent journey of a mother caring for her child are challenging. She compromises her health, sleep and food for taking care of the child. But are we giving proper care and support for a new mother? We should think twice before answering this.
Postpartum changes can shut down the sleep of the new moms. Feeling tired all day and night, but unable to sleep is the result. This may even shift to postpartum anxiety. A lot of questions she goes through in mind. A lot of what if? And why? appears in her mind unanswered. She continues to find a solution in mind. This may lead serious health issues.
SLEEP – CRUCIAL FOR NEW MOMS
Sleep has a crucial role in maintaining health of every individual especially new mom. Sleep helps in maintaining the proper mental and physical wellbeing of an individual.
- Proper sleep helps in the postpartum recovery of body by reducing the pain of delivery.
- It helps to reduce anxiety in a mother.
- Sleep helps to maintain and boost the energy.
- It helps in milk production and thereby making a trouble-free late-night feed.
- Sleep helps in balancing the hormones.
- Proper sleep prevents mood swings to a greater extent, thereby reducing chances of postpartum depression.
- With lack of proper sleep simple tasks can be overwhelming for a person.
REASONS FOR POSTPARTUM INSOMNIA
There are several reasons for the postpartum insomnia
- Constant pain
Going through the process of delivery is not easy. It can cause severe pain for the body and post traumatic stress to the mind also. This leads to lack of sleep.
- Physical changes
An engorged breast, an episiotomy wound, stitches or recovery from a c-section. These can cause difficulty in sleeping positions. It makes discomfort in proper sleep.
- Hormone changes
There is sudden decrease in the levels of oestrogen and progesterone levels in the body, reaching pre gravid levels in the 5 th postpartum day. This leads to changes in the quality of sleep. It takes up to 6 months to regain the proper hormonal levels after delivery.
- Lack of proper nutrition
We still believe that, there should be strict diet control after delivery. This may lead to lack of nutrition in some cases.
- 2-hour interval feeds
New born babies should be fed in an interval of 2 hours, waking up at night to feed the baby can break normal sleeping pattern of mother. This can lead to an altered circadian rhythm.
- Anxiety and stress
Postpartum anxiety of a mother regarding how to take care of the baby, and the advices she has to hear about all these may put her in stress. This can be the main reason for the lack of sleep.
- Frequent visitors
In an average Indian house hold, there may be frequent visitors for the newborn and mother. They never think about the rest the child and mother should get at that time.
- Exhaustion and fatigue
There will be mental and physical exhaustion for a new mom to deal with lot of new things together. This can cause excess fatigue.
Irregular sleep can even lead to severe iron deficiency. Studies shows that most of the women in their reproductive age go through the iron deficiency. This may lead to severe anaemia and the symptoms related to it.
STEPS TO DEAL WITH POSTPARTUM INSOMNIA
- Keep the room cosy and tidy
Some new mothers may feel difficulty in coping up with a room with baby products. So, it is better to keep the room clean and quiet.
- Keep the mobile phones away
The mobile phones should be kept away from the bed to avoid distractions at night.
- Avoid caffeine and alcohol
Intake of caffeine and alcohol can reduce sleep. It must be strictly avoided by the breast-feeding mothers.
- Proper nutrition
Foods which provide omega 3 fatty acids, folate, and trace minerals such as iron, zinc, selenium and potassium should be included in the diet.
- Exposure to sunlight
Exposure to sunlight at the evening hours is beneficial for mother as well as baby.
- Physical activity
Mild physical activity at the evening hours can provide quality sleep. But intense work outs should be avoided. A gentle walk with the baby can give a refreshing feeling.
- Sleep when the baby sleeps
Even if it is day or night, make an effort to sleep at the time when the baby falls asleep. It is the lifesaver at the early months of motherhood.
- Mental and physical support
Providing mental and physical support by the people around the mother, especially by the partner is very important. It will be very helpful in dealing with the late-night feeds and taking care of the baby when the mother is asleep. Taking care of the baby is not a soul responsibility of the mother alone rather it is a team work of both the partners.
AYURVEDIC WAY OF DEALING INSOMNIA
- Abhyanga
Abhyanga / oil massage in the postpartum period helps to improve the sleep. It also helps in regaining physical health to the body. This can be done after proper consultation with an Ayurvedic physician
- Vedhukuli
It is the traditional method of bathing in decoctions made with ayurvedic herbs. It can improve health and sleep.
- Intake of milk at night
Intake of milk added with a pinch of turmeric can improve sleep at night.
- Ksheerabala thailam
Application of ksheerabala thailam in the soles and palms at night can help to provide good sleep.
- Yoga and meditation
Practising yoga and pranayama can improve the health of body and mind. It provides calmness to mind.
A NOTE TO NEW MOMS
Prioritising your health and sleep is not wrong. You need yourself, and your baby needs you. If you are feeling too much stressed you can seek help from your partner or your family. Even if they can’t fix it, consult a doctor. Speak up for yourself.
“YOU DESERVE A HAPPY MOTHERHOOD”
