Much of the information around sleep as a new parent focuses on getting your baby to bed or how you can fit in sleep while having a newborn. (You know the old adage: "Nap when the baby naps.")
But that's obviously easier said than done. What happens when you simply can’t sleep, even if you wanted to or have the prime opportunity to do so? And why does that happen in the first place? (Hint: It's probably your hormones.) Let's dig in.
What is postpartum insomnia?
Insomnia is defined1 as the inability to fall or stay asleep, resulting in daytime impairment and stress. Postpartum insomnia occurs when bouts of sleeplessness surface shortly after childbirth—and is more than the fatigue that comes along with fragmented or inconsistent sleep. It’s when you’re in an ideal environment to sleep and your body is unable to. In a recent study, it was found that about 60 percent of new mothers experience insomnia up to two months after giving birth, and approximately 40 percent up have it up until their child is two years old2, making it much more common than we think. While acute insomnia is characterized as having issues with sleep one or two days out the week, chronic insomnia can be a much more serious condition and typically happens three or more days out the week for three months or longer.
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What causes postpartum insomnia?
When it comes to pinpointing the cause of postpartum insomnia, there’s a few potential reasons it can happen. After giving birth, progesterone and estrogen levels drop which can play a role in your body’s sleep-wake cycles3. Additionally, the external stressors that come along with caring for a newborn, coupled with the physical changes your body is going through can impact your ability to fall asleep, as well as the quality of it. The frequent sleep disturbances and multiple night wakings don’t help either.
Your body’s melatonin production also begins to drop around the third trimester—which is why many women who are pregnant begin to struggle with insomnia and look for solutions. This can continue well into the postpartum days. And, if you’re experiencing postpartum mood or anxiety disorders, that could also be a key contributor to postpartum insomnia.
Another surprising factor that could potentially cause postpartum insomnia is iron deficiency4. If you experience excessive bleeding during childbirth as well as after, your iron levels are likely thrown off and in depletion mode—making you more at risk of sleep disorders postpartum.
What are some of the symptoms affiliated with postpartum insomnia?
Outside of the direct symptoms of waking up throughout the night, feeling unrefreshed and tired, if you aren’t getting consistent, adequate sleep, more serious symptoms like irritability, mood swings, chronic pain, and postpartum depression and anxiety can likely increase5.
Those who experience long-term postpartum insomnia are more likely to have it impact their overall well-being.
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What are some ways you can treat postpartum insomnia?
It’s important to recognize when it’s more than just sleep deprivation that comes along with having a new baby. Coming up with a solid sleep routine is a great place to start. For example, going to bed at the same time each night, making sure the temperature in your room is around 65 degrees6 and creating rituals that that cue your body it’s time to sleep. Additionally, adding in postpartum-safe aids to support quality sleep and muscle relaxation are worth trying, as well. Treatments like light therapy, herbal tea and early-morning sun exposure have been attributed to aiding in insomnia.
To double-click on those postpartum-friendly sleep aids: Consider this your reminder that not all sleep aids are created equal. While melatonin is a popular choice, the truth is that supplementing with this compound can come with some side effects. That's because melatonin is a hormone that our body naturally produces to induce sleepiness—so when we take it as a supplement, we can actually mess with our natural sleep cycle. That's why our doctors opted for a research-backed magnesium blend in our Sleep Support drink powder: Magnesium acts as a precursor for our natural melatonin production, helping our body do what it does best. (It's also great for relaxing muscles and supporting sleep quality.)
But, for many, especially those who are living with chronic postpartum insomnia, more than a routine or supplement is required. Seeking out intel from your physician who can come up with action items and an individualized plan will help. And, it’s good to remind yourself that you aren’t alone—postpartum is a journey and understanding where and when to seek support is important.
Next up: Other postpartum stats, including how to handle postpartum anxiety.
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References:
1. Insomnia: Definition, Prevalence, Etiology, and Consequences
3. Women, Are Your Hormones Keeping You Up at Night?
4. Anemia and insomnia: a cross-sectional study and meta-analysis
6. The Best Temperature For Sleep
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
