How Long Does Postpartum Insomnia Last & Sleep Tips To Moms

postpartum insomnia

That said, sleepless nights especially several in a row are not good for your physical or mental health. We encourage you to take care of yourself so you can get the rest you need and deserve. If your sleepless nights and erratic schedule go unchecked, then those patterns official statement could become routine and affect your sleep for years to come. Studies have found the average new mother receives about six hours of sleep each night during this period. Going for a morning walk can help you to feel more awake during the day and sleep better at night.

In fact, Polos typically recommends people first make changes to the fixable factors in their environment that may be affecting their sleep. Aside from mental health conditions like perinatal depression, there may be hormonal causes as well. And if this is your first postpartum experience, you might be surprised how much your body continues to change during the fourth trimester (aka the 12 weeks after giving birth). Parents go through a lot of changes in a short span of time, and your mind will need to process it all. Additionally, there is no shame in seeking a therapist or counselor to help you talk through recent shifts.

postpartum insomnia

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If you live with your partner, ask them to assist with nighttime feedings so that you can rest and heal. Deep breathing exercises and relaxation techniques may be helpful when trying to fall asleep at night. Research shows that CBT is as effective as sleep medication in treating insomnia. The darker your bedroom is, the easier it will be for your body to relax and fall asleep. Consider removing your phone, computer, or television from your room as well.

Or, if you’re finally able to go to bed and find yourself having trouble falling asleep, Polos recommends getting out of bed and going into a different room. A 2022 randomized controlled trial examined the combination of CBT and light dark therapy (LDT) as a way to treat active. Results from the trial found that therapist-assisted CBT and LDT were safe and effective at reducing postpartum insomnia symptoms. One of the first steps in addressing postpartum insomnia is to consider infant sleep and eating patterns. It’s common to have uninterrupted sleep for several months after bringing a baby home. In general, sleep deprivation, depression, and insomnia already share a strong link.

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Many new mothers assume that insomnia is just part of the postpartum period, but there are small steps that you can take to improve your sleep. Healthcare professionals may recommend attending therapy or prescribing medications. Healthcare professionals may provide a treatment plan or advice on how to treat insomnia and prevent any serious health problems from developing.

You may be tempted to grab a strong coffee so you can keep going throughout the day, but that’s only perpetuating the problem. What’s more, the lack of sleep may worsen behavioral, mental, and medical outcomes. According to the Office on Women’s Health, short-term insomnia additional reading may only last a few days. Melatonin is an over-the-counter (OTC) supplement that some people take to help with sleep. While it can promote sleep onset, Polos points out that melatonin is not a sleeping pill, and it’s not regulated by the Food and Drug Administration (FDA).

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It may affect people with mental health symptoms such as stress or reduced physical activity. Like so many postpartum challenges, postpartum insomnia is likely related to all of the things that you’re going through in this transitional moment physically, mentally, and hormonally. The risk of developing insomnia appears to be a combination of hormonal changes, factored in with baseline stressors, quality of sleep through pregnancy, and underlying health, sleep, and mental health status.

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