Insomnia is the inability to fall asleep or the inability to get the right amount and quality of sleep. Postpartum insomnia is a common complaint following the delivery of your baby and unlike chronic insomnia which predates pregnancy and delivery, it arises as a result of the stresses and anxieties that follow the delivery of your baby and managing your baby postpartum. This may be a tell-tale sign of greater depression following delivery and you should be able to tackle postpartum insomnia early on for a fulfilling postnatal experience.
Predictors
You will usually notice the point at which insomnia starts to develop as it coincides with a stressful event following your delivery especially as you become overwhelmed by the rapid succession of events following childbirth with extreme demands of the baby on you and your time. Being able to detect the onset and the surrounding events will enable you to find answers to the problem of sleepless nights. There is also a relationship between insomnia and postpartum depression that you should be aware of, so you should tackle insomnia very early on and fast too. You should also note what triggers it and keep notes of your sleeping or lack of it as these will aid you in addressing the problem.
Strategy 1: Preplanning in late Pregnancy
Prevention is always better than cure so when you start in late pregnancy to organize yourself and preplan on what you anticipate are going to be the issues that will be facing you after delivery, you should keep how to manage your stresses and anxieties following delivery top on your to do list. You should also involve your spouse and the family on how to take care of the baby. The presence of extended family members is always a welcome experience as they will help relieve you of some stresses early on.
Strategy 2: Cognitive Behavior Therapy (CBT)
The cognitive component of CBT deals with you being able to recognize belief systems that you have that is preventing you from sleeping, like believing you have to go to bed when baby sleeps. This is wrong as your baby has not developed a circadian rhythm that helps to regulate sleep as in an adult.
The behavioral aspect concerns you principally having very good sleep behaviors and moving away from attitudes and practices that keep you away from falling asleep.
Create a pro sleep environment by removing bright light from your room, keeping the room quiet, dark or dim lighting it. You should ensure also that you remove sources of noise like television, loud music etc. Soothing quiet music helps though.
Maintain a good sleep hygiene by avoiding consumption of excessive alcohol and reduce your intake of caffeine containing drinks especially close to bed time. Avoiding smoking will also help you to maintain and sustain a good sleeping habit.
Engage in relaxation training by freeing your mind of worries and meditation is also one way of engaging yourself in behaviors that will lead to better sleep patterns.
Strategy 3: Dieting
There is no substitute to a well-balanced diet for helping your body system function optimally especially when the diet is rich in fruits and vegetables. However certain foods have been known to have adverse effects on sleep rhythm like caffeine containing food items and alcohol. Generally you should avoid stimulants during this time as they can have a negative effect on your sleep even if it gives you a temporary relief. Also try not to eat too late in the evening as this can lead to acid reflux when you lie down affecting your sleep.
There are certain foods that are associated with improvement in your sleep and ability to sustain it. Some are related to the anti oxidant properties of the food items and their high content of vitamins and minerals and several sleep inducing agents like melatonin and serotonin. Consumption of kiwi, tart cherry and its juice, milk, nuts like almond, walnut and cashew nuts have a positive impact on your sleep and you should make them a staple part of your food when you are having insomnia.
Strategy 4: Exercises
Moderate exercises help you to maintain a healthy balance, stay fit and can help improve your pose and sleeping habits .
The Top 3 Routines are:
Aerobic exercises– A 30 minute daily routine of moderate exercise like walking, jogging or swimming that raises your heart rate has a positive impact on your sleep habits and can help you deal effectively with insomnia.
Strength building exercises like pushups, situps, lunges improves your sleep quality and reduces your wakeup times during the night and also helps you fall asleep faster.
Yoga – When you have insomnia and engage in yoga exercises it does not just help in building up your strength but help you in falling asleep especially in a situation where stress and anxiety are the major cause of your inability to fall asleep. Not all forms of yoga are however very helpful and you should engage more with restorative yoga exercises like Hatha and Nidra as they work best for your insomnia.
Stategy 5: Prescription Drugs
Drug therapy is the last resort when insomnia persists after due consideration has been given to the above 4 strategies. Prescription medications may include sedatives, tranquilisers and anti anxiety drugs. You should consult your doctor for the best possible medication which can be a short term therapy or long term depending on your healthcare provider’s assessment of your needs.
Always Have Your Baby In Mind
Because of the close association between insomnia and postpartum depression in addition to the other health implications of the lack of sleep, you should consider your wellbeing post delivery paramount as it can detract from the joy and awesome feeling the birth of a new child brings to the family. Poor health postpartum can sour the relationship between you and your spuse. By implementing the above non drug therapies, you can confidently handle your insomnia problems and by assessing your response to the above strategies you should be able to determine when you need help and consult professionals in the care of your insomnia so it does not degenerate to a postpartum depression.
Dr mawa
mypostnatalmanagement.com
