Small children wake up anytime late at night, due to which women’s sleep is disturbed again and again. Sleep makes postpartum recovery easier, know how to deal with insomnia.
From pregnancy to delivery, women have to face many mental challenges along with physical changes. Not only this, women have to face many problems even after delivery. Small children wake up late at night, due to which women’s sleep is disturbed again and again. After the birth of children, women may have to stay awake for many nights continuously, due to which their mental and physical health as well as emotional health is negatively affected. However, if women want, they can get full sleep by taking care of some special things after the birth of the child.
Health Shots spoke to Dr. Gaurav Gupta, CEO and Senior Psychiatrist of Tulsi Health Care about postpartum sleep management. The doctor has given some healthy tips to manage the lack of sleep in women due to child care after delivery. So let’s know more about this in detail (how to maintain postpartum insomnia).
Know why postpartum sleep is important for women (importance of postpartum sleep)
Most women face lack of sleep after the birth of their child, but this is not at all appropriate. Postpartum sleep is very important for women. Many changes occur in the body during pregnancy and delivery and the body is very weak during this time. In such a situation, sleep helps the body to heal and recover as quickly as possible.
Sleep becomes an important factor, especially if you have undergone surgery or faced any complications during pregnancy. Not only this, getting enough sleep improves the regulation of hormones, such as oxytocin, which promotes milk production and bonding. A healthy sleep is also important for emotional health, as the risk of postpartum depression is very high during this period.
Not only this, it is very important for women to stay healthy from breastfeeding to child care, in which a healthy sleep can help you. A healthy sleep boosts immunity and reduces the risk of many other types of diseases.
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Know how women have to deal with lack of sleep after childbirth (how to maintain postpartum insomnia)
1. Go to sleep immediately when the baby is sleeping
After the birth of a baby, sleep deprivation can be difficult to deal with, but it can be managed. Try to sleep when your baby is sleeping. A short nap can also help you feel more relaxed. Usually women are unable to sleep even when their baby is asleep for fear of waking them up. Do not do this even by mistake.
It is important to ensure a safe place for the child to sleep. You should also sleep near him. Small children start crying after waking up, which will wake you up. At times, children go back to sleep without crying. In this situation, you also get a chance to sleep.
2. Ask for support from your partner
Nowadays both parents take care of the children together, but if your partner does not stay awake at night, you can ask him to stay awake for some time. Share your night responsibilities with your partner. Apart from this, you can also take help from a family member. By doing this, you will be able to get complete sleep easily.
Also read: Post pregnancy diet: Know what post pregnancy diet should be like for healthy recovery and weight loss
3. Create a Healthy Sleep Environment for Children
To encourage your baby to sleep longer, set a bedtime routine. A warm bath, calm music or a gentle rocking can be some examples. Reduce noise and keep the lights dim to let others know it is time to sleep. Also, a comfortable bed and quietness are of utmost importance.
4. Focus on postpartum self-care
Try to be kind to yourself after delivery. Eat healthy and drink plenty of water. Before going to bed, avoid caffeine and heavy meals as these can disturb your sleep. Also, try to include light exercises like walking, yoga, etc. in your routine to relax and increase the quality of your sleep.
5. Be prepared to ask for help
Do not hesitate to ask for help. Getting support can help you manage sleep deprivation. You can try to sleep for a while during the day, not just at night. For this, ask your child to hold a family member for a while. A morning nap will also help you catch up on night sleep.
If you are feeling sleepy, never try to control it, because your body also needs a lot of rest during postpartum. Remember that this stage is temporary, and your and your baby’s health depends on whether you are taking care of yourself or not.
Also read: Postpartum Infection: The risk of infection is highest after delivery, know how to prevent it
