Insomnia When You Have a
Insomnia is when you have a hard time falling or staying asleep, or you
wake up too early. It can happen for short periods of time and then go away. Or it
for weeks or months (chronic). Parents with newborns may have insomnia. You may be
your baby every few hours during the night and day. You may not be able to fall asleep
your baby is napping. Postpartum mood changes can also affect sleep. You may feel
or anxious. Lack of sleep can hurt your immune system, lead to depression, and make
to lose weight. It can make it hard for you to do daily tasks, care for your baby,
care of yourself. But there are ways you can manage your insomnia.
Working with your baby’s sleep
Experts advise sleeping when your baby sleeps. But it can be hard to
adapt to the same sleep-wake schedule that your baby follows. Newborn babies usually
sleep a total of about 8 to 9 hours in the daytime and a total of about 8 hours at
night. But they must wake every few hours to eat. Most babies don’t start sleeping
through the night (6 to 8 hours) until at least 3 months of age. But this can vary
lot. Some babies don’t sleep through the night until closer to 1 year. In most cases,
your baby will wake up and be ready to eat at least every 3 hours.
It can help if you:
- Try to adjust your baby’s sleep to fit a day-night cycle. At
night, have lights dim and the setting quiet. During the day, keep your baby active
longer. Then he or she will sleep better at night.
- Take a daily walk with your baby. Fresh air and daylight will
help you both sleep better.
- When your baby sleeps, lie down for a nap or put your feet up
and rest. Even a light sleep can help refresh you. During stage 1 sleep, you may hear
sounds around you but your brain and body do get rest.
- Give your baby breastmilk at night instead of formula. This can
help your baby sleep better, and help you sleep better. Breastmilk has natural
melatonin in it. This is a hormone that helps sleep.
Self-care for better
Some healthy lifestyle changes can improve your sleep. It will help
- Get some exercise every day. It may help you reduce stress.
Don’t do strenuous exercise for 2 to 4 hours before bedtime.
- Don’t drink alcohol for at least 4 to 6 hours before bedtime. It
may help you fall asleep at first. But you will have more awakenings during the
night. And your sleep will not be restful.
- Don’t drink or limit coffee, black tea, and cola. These have
caffeine and may keep you awake at night.
- Don’t use nicotine for up to 6 hours before bedtime. It can keep
you awake at night.
Getting ready for
To sleep better, try these tips:
- Use a comfortable mattress and pillow.
- Don't eat a large meal just before sleep.
- Remove noises, bright lights, TVs, cell phones, and computers
from your sleeping environment.
- Make sure the room is not too hot or too cold. If it’s not dark
enough, an eye mask can help. If it’s noisy, try using earplugs.
- Have a bedtime routine to let your body and mind know when it’s
time to sleep.
- Think of going to bed as relaxing and enjoyable. Sleep will come
- If your worries don’t let you sleep, write them down in a diary.
Then close it, and go to bed.
- Don’t spend too much time in bed trying to fall asleep. If you
can’t fall asleep, get up and do something (no electronics) until you become tired
To help you relax
Stress, anxiety, and body tension may keep you awake. To unwind
before bedtime, try a warm bath, meditation, or yoga. Also try:
- Deep breathing. Sit or lie back in a chair. Take a slow, deep
breath. Hold it for 5 counts. Then breathe out slowly through your mouth. Keep doing
this until you feel relaxed.
- Progressive muscle relaxation. Tense and then relax the muscles
in your body as you breathe deeply. Start with your feet and work up your body to
your neck and face.
Getting support from others
Partners and other caregivers can help lighten your load to help you get sleep. Accept
help when it’s offered. Ask for help when you need it. Express your breastmilk with
breast pump. Let someone else feed your baby while you nap. Many new mothers feel
little down for a few weeks. Share your feelings with your loved ones.
Sleep medicines and breastfeeding
If you’re breastfeeding, talk to your healthcare provider before taking any kind of
medicine, supplement, or herb to help with sleep. Some of these may go into your
breastmilk. Even melatonin tablets may affect your baby through your breastmilk.
When to call your healthcare provider
Call your healthcare provider if you have any of the following:
- Symptoms that don't get better, or get worse
- New symptoms