Sleeping like a Baby: How to Improve Sleep Hygiene During the Postpartum Period

As a new mom, you may be feeling overwhelmed and exhausted, and that's totally normal! One of the risk factors for perinatal mood disorders is poor sleep hygiene, and let's face it, getting a good night's sleep can be a challenge when you have a new baby. But don't worry, there are steps you can take to improve your sleep hygiene during the postpartum period.

First and foremost, enlist the help of your partner, family members, or a postpartum doula to take shifts and ensure that you get at least a 5-hour period of sleep as soon as possible. This can be a game-changer! You'll feel more rested and be able to tackle the day with more energy.

While your partner may not be able to handle the actual breastfeeding, you can still establish shifts for nighttime responsibilities. For instance, during the first part of the night, your partner can assist with diaper changes, soothing, or bringing the baby to you for breastfeeding. Then, in the later part of the night, your partner can focus on other caregiving tasks, allowing you to get a more extended period of uninterrupted sleep. This way, both parents are actively involved in the nighttime routine, promoting a more balanced distribution of responsibilities.

You may want to consider incorporating pumping into your breastfeeding routine. This allows you to express breast milk that your partner can use for nighttime feedings. By sharing the responsibility of feeding during the night, you can take turns getting up with the baby. This approach allows both parents to contribute to the caregiving duties while ensuring that each gets a chance for more extended periods of uninterrupted sleep.

Committing to prioritizing sleep will create real impact in your sleep. But other helpful tips include:

Eating a small protein snack before bed. Eating a small protein-rich snack before bed can help you feel full and satisfied, which can help you sleep better.

Create a sleeping environment with few stimuli. Creating a cozy sleep environment is essential for promoting healthy sleep hygiene, especially for women in the postpartum period. Creating a space with these five suggestions may be just what you need for your comfy den.

Soft Lighting and Blackout Curtains:

Use soft, dim lighting in the evening to signal to your body that it's time to wind down. Consider blackout curtains to block out external light and create a dark environment, promoting the production of the sleep hormone melatonin. This is particularly helpful for daytime naps when you need to catch up on sleep.

Comfortable Bedding and Pillows:

Invest in comfortable and supportive bedding, including a quality mattress and pillows. Postpartum women may experience discomfort, so ensuring a supportive sleep surface can alleviate pressure points. Use pillows strategically to support breastfeeding positions or to find a comfortable sleeping posture.

Temperature Control:

Maintain a cool and comfortable room temperature for sleep. Use breathable bedding materials and consider adjusting the thermostat to ensure the room is neither too hot nor too cold. Postpartum hormonal fluctuations can lead to temperature sensitivity, so finding the right balance is crucial for a cozy sleep environment.

Create a Relaxing Bedtime Routine:

Establish a soothing bedtime routine to signal to your body that it's time to wind down. This could include activities such as a warm bath, gentle stretching, or reading a calming book. Engaging in relaxing activities before bedtime helps transition your mind and body into a more restful state.

Avoid electronics 30-60 minutes before bedtime. The blue light emitted from electronic devices can disrupt the production of melatonin, which is the hormone that helps you sleep. So, put down your phone, turn off the TV, and pick up a book instead.

Sound Machine or White/Brown Noise:

Use a sound machine or white/brown noise to mask disruptive sounds and create a consistent background noise. This can be particularly beneficial for postpartum women who may be sensitive to noises in the household or the baby's movements. The steady sound can help drown out disturbances, promoting a more restful sleep environment.

Remember that individual preferences may vary, so feel free to customize these tips based on what works best for you. The key is to create a sleep environment that supports your physical and emotional well-being during the postpartum period.

It's crucial to communicate your well-being and needs. Maintaining good sleep hygiene is essential for your overall health and will help you survive this newborn phase of your life. Ensure your sleep environment is comfortable, practice a calming bedtime routine, and prioritize rest. Don't hesitate to express your desire for assistance and accept help when offered, recognizing that taking care of yourself is fundamental during this postpartum period.