Tips For New Moms To Sleep At Night
When babies do not sleep at night, new mothers know that they will be sleep-deprived. Many times, when up with babies, visions of what life will be like when little ones sleep through the night dance in mothers’ heads. But when babies finally do sleep through the night some mothers find that they cannot. And because of this, mothers need to find ways to sleep so that they are not running on fumes while caring for their babies.
After experiencing weeks to months of little sleep during the night, a time will finally come when babies will sleep through a good portion of the night. When this day finally comes, many mothers breathe a sigh of relief after getting a restful night of sleep themselves. But some mothers find that instead of being able to sleep when their babies sleep, instead, they suffer from postnatal insomnia, according to Today’s Parent. When coupled with poor sleep patterns that have occurred for long periods, the body has become conditioned to not sleep and needs to be retrained to lie down and rest at the end of the day. But with a bit of assistance and good habits, mothers can again get the sleep they need at night.
Here is what to do when babies sleep through the night but moms cannot.
Limit Caffeine Intake
It is understandable that caffeine in some form would be needed by mothers who are not sleeping during the night. However, if too much caffeine is consumed too late in the day, it could be contributing to a lack of sleep when it is needed most.
According to VeryWell Health, it takes approximately six hours for caffeine to metabolize through the system. Because of this, caffeine should not be had in any form at least six hours before bed. For those who are sensitive to it, per the publication, it may be that it should not be had any later than noon so that the body is ready for rest when the head hits the pillow for the evening.
Create A Bedtime Routine
Just like babies have a nighttime routine to unwind from the day and signal the body that it is time to sleep, mothers suffering from postpartum insomnia would benefit from having a bedtime routine of their own to relax the body at night.
According to Casper, a successful bedtime routine should take between 30 and 60 minutes nightly. During this time, everything from a bath, warm drink, light stretching, and more can be done to help the body relax and the mind to slow down. When this is done over time, per the publication, the body becomes retrained in how to fall asleep. And when that occurs, the body is rested and the mood is much more even keel and consistent the following day.
Use A Sound Machine
Sound machines work wonders for kids to help mask the sounds that may disturb sleep during naps or at night. And for moms who have problems sleeping at night, they can be miracle workers as well.
According to Healthline, when a sound machine of white noise, soothing music, running water, or the like is used to help with sleep, small sounds that may be keeping mothers awake or wake them because they are light sleepers disappear into the background. Without any distractions, the brain is able to slow down instead of staying alert, helping sleep to come.
Further still, per the publication, if the machine is used with consistency, the body may be trained to fall asleep shortly after the sound machine is turned on. This would bode well for mothers who suffer from postpartum insomnia as the quicker they fall asleep the less time there is for their brains to process everything that happened during the day.
Use Deep Breathing Techniques
In order to get the whole body to slow down after a hectic day, using deep breathing techniques that originate from the abdomen will help facilitate this happening.
According to VeryWell Mind, abdominal breathing for as little as five to 10 minutes at night helps people to become less “anxious and tense.” When breathing slowly in through the nose and out through the mouth with intention, the heart rate will begin to slow. And as the body becomes more relaxed, it will drift off into sleep for what should be a good night of slumber.
Stay Off Electronics
When people use their computers, tablets, or smartphones before they go to bed, according to the Sleep Foundation, the blue light they produce inhibits the body’s ability to produce melatonin. When this happens, people not only have a harder time falling asleep but a harder time staying asleep as well.
For mothers who are struggling with postpartum insomnia, many turn to their electronic devices to help them fall asleep. Little do they know that what they are doing is instead keeping their brains activated and alert when what they desire is the opposite to happen.
Instead of using electronic devices to wind down at the end of the day, per the publication, mothers who are unable to sleep should limit their use in the hour or so leading up to bedtime. This will allow the body to begin its melatonin production without interruption and help the body, in turn, become relaxed so that mothers can get to sleep when their babies do and wake rested in the morning.
Some women struggling with insomnia while pregnant. This is what expecting mothers should know about sleep issues during pregnancy.
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