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8 Right Ways to Overcome Difficulty Sleeping in Breastfeeding Mothers

Are you a nursing mother who feels tired and lacks sleep? Not infrequently, you think, "If only the baby can sleep long, I can definitely sleep well". But the reality says otherwise, when the baby is sleeping soundly, you are actually having a hard time sleeping or even waking up and unable to go back to sleep at night.

In nursing mothers, there is a condition called postpartum insomnia or sleep disturbance after childbirth. This situation is experienced by around 25-50 percent of women who have just become mothers, and occur when a mother feels exhausted and needs rest but cannot even though the baby is sound.

The emergence of postpartum insomnia is mostly associated with the presence of depression after childbirth. But this condition can also arise by itself.

Mothers who experience it often complain that they feel tense and nervous. These mothers cannot be relaxed. They lay restlessly, their minds filled with things like, "Is my baby safe?", Or "Is he breathing?". They are also afraid that if they fall asleep then they don't hear if the baby cries.

Another feature of postpartum insomnia, mothers are easily awakened by the slightest sound, even by voices that are not real alias only in their minds. When it has been awakened, it will be difficult to sleep again.

The cause of nursing mothers is difficult to sleep

The most visible cause, namely babies who often wake up to suckle in the first weeks after giving birth. This situation is reasonable, because babies are in a phase of rapid growth so they need frequent breastfeeding to support their growth. Pediatricians also recommend that mothers routinely breastfeed their babies every 2-3 hours in the first months of life so that the production of breast milk is also maintained.

On the other hand, a baby's sleeping pattern like that does not necessarily make the mother become insomnia. Another factor that affects, is the low level of the hormone estrogen after giving birth. Studies show that a decrease in hormone levels is associated with sleep disorders after childbirth.

Changes in other hormone levels also trigger excessive sweating in the early weeks of childbirth, resulting in discomfort and difficulty sleeping.

And, what you need to watch out for is the emergence of emotional disorders, such as baby blues syndrome. This is an anxiety disorder and mild to severe depression in the early weeks of childbirth.

These conditions can lead to insomnia in nursing mothers, because their minds cannot stop worrying about things that are not really necessary. If this disorder is not recognized early, it can be chronic and have a negative effect on health.

What's the solution?

There are several efforts that can be done to overcome insomnia in nursing mothers, including:

1. Sleep when the baby sleeps

As much as possible, rest when the baby is asleep. Avoid using this time to complete household chores or do other activities.

Also understand the baby's sleep patterns so that you can plan your daily activities and sleep time better.

2. Limit consumption of caffeine

If you are a fan of coffee, just consume one cup per day and be sure to drink it before midday. The goal is that all the caffeine consumed is really out of the blood through urine before going to bed at night.

3. Turn off all types of devices one hour before going to bed

The study says that the use of devices, such as laptops, TVs, and cellphones before going to bed can make the brain active again. Rays emitted from the device screen can also reduce the hormone melatonin which controls drowsiness and sleep patterns.

4. Have a bedtime routine

Try to get used to having a routine before going to bed. This can be started with a warm bath one hour before going to bed, followed by reading a book or listening to soothing music.

This routine will make brain activity decrease, and if it is accustomed to the brain it will catch it as a signal that it is time to sleep.

5. Make the bedroom environment as comfortable as possible

Make your bedroom comfortable. Also reduce lighting at night. Naturally, this will increase the levels of the hormone melatonin which gives a signal to feel sleepiness and sleep.

You can also use dark colored curtains or eye patch to reduce exposure to light.

6. Choose the right mattress

Uncomfortable beds have been associated with poorer quality sleep, while comfortable mattresses can increase satisfying sleep opportunities.

Another addition is the pillow and bolster you do. Choose what suits the needs of pregnant women, such as pillows or bolsters of pregnancy that can support your stomach and back.

Only 10 to 20 minutes of napping during the day can help us feel rested and this method can increase our creativity and memory. But try to avoid napping after 3:00 or 4:00 p.m., because this can make it more difficult to fall asleep at the actual bedtime at night.

7. Manage stress

Stress will make you feel tired and have more difficulty sleeping. Therefore, shift your mind and try not to worry too much about things.

Also do relaxation techniques, such as meditation, yoga or listening to songs that calm the heart. If possible, also provide time for light exercise every day, such as walking.

8. Ask your partner for help

If your partner is capable, ask for help to wake up the first time when the baby cries and soothes him. You can also ask your partner to help provide a massage on your shoulders and back before going to bed, so you feel relaxed.

Try the methods above if you start having trouble sleeping in the early weeks after giving birth. These methods can also prevent you from experiencing insomnia while breastfeeding.

However, if the condition of insomnia after breastfeeding continues to occur and persists, immediately consult further with the doctor. By managing and overcoming sleep disorders as early as possible, you will avoid complications such as major depression and high blood pressure.

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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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