How To Get Adequate Sleep and Care For Mental Health Postpartum
New moms know the sleep struggle more than most of us. A 2021 study found that 68% of surveyed people were getting seven or more hours of sleep each night before having a baby, and only 10% continued racking those hours of sleep after the baby.
Sleep and mental health go hand in hand, and the heightened emotions in women post-partum complicate the equation even more! While sleep concerns are reported by 10-18% of the general U.S. population, up to 80% of people in a typical psychiatric practice report them. This goes to show the deep connection between mental health and sleep.
For post-partum women, in particular, sleep and mental health are on the chopping block when taking care of a new life and living in a body full of hormones. While studies show new moms are resilient in these times, it’s still essential to understand post-partum health to recognize and address adverse outcomes.
Are New Moms Sleeping Post-Partum?
Various factors are at play when analyzing post-partum sleep. New moms experience many changes in their bodies, are exhausted from taking care of the baby, struggle to fall asleep, and are woken up many times per night. Overall, sleep is much different after a new baby.
With that said, studies have found new moms are getting about 6 hours of sleep per night post-partum, with the first six weeks post-partum being the most difficult.
Post-Partum Depression
Post-Partum Depression is a primary contributor to poor mental health and sleep problems for new moms. Many new moms will experience a slew of powerful emotions after giving birth, and up to 50% report having the “baby blues.” While similar to feelings of depression, the baby blues last only a few weeks, and symptoms aren’t as severe as postpartum depression (PPD).
Post-partum depression is a more serious condition and has a concerning impact on sleep.
Symptoms of PPD include:
- Depressed mood
- Mood swings
- Excessive crying
- Difficulty bonding with your baby
- Sleep problems
- Overwhelming fatigue
- Etc.
PPD is a mental health struggle, prompting feelings of hopelessness, worry, and stress. It also leads to sleeping too much or too little. It’s complicated to determine if a mom has PPD or is simply sleep-deprived, mainly when they affect each other.
Post-Partum Insomnia
Post-partum insomnia is well documented and is a common issue for women after having a child. Not to mention, PPI can continue to PPD. Insomnia in anyone can be triggered by positive or negative changes or life events, so having a child is a qualifier.
Additional causes include hormonal changes, sleep schedule changes, and stress.
Tips For Post-Partum Mental Health and Sleep Concerns
While everyone is unique and has a different history and list of conditions, there are some tips we can all use.
Educate Yourself
Between mental health and sleep, there’s a lot to learn. The more you know, the more empowered you are to make the best decisions and seek the best treatment options for your struggles.
Sleep Hygiene
We’ve talked about sleep hygiene before and how it can help you sleep better and longer. Sleep hygiene includes having a sleep schedule and routine and creating a good sleep environment for temperature, noise, and comfort.
Therapy
Therapy is an excellent option for those experiencing mental health or sleep problems. Cognitive Behavioral Therapy (CBT) is a form of talk therapy that can help you recognize your thoughts and actions and make changes to better your mental health, sleep, or both.
Keep Doctor In the Loop
Your healthcare team is there to help you and can offer recommendations for treatment specifically for your situation.
Relax
After a baby, relaxation might sound like a laughable suggestion, but it doesn’t have to be. Make the time to relax and give yourself time to recharge. Find some things that allow you to get away and make you feel good. These things could be taking a nap, taking a walk, drawing, or reading a book.
Ask For Help
Never forget it’s more than OK to ask for help! Giving birth is a huge life change, and any support you can get is well-deserved and can help you get the rest you need and focus on your own mental and physical health.
New moms are super-women! After having a baby, it’s almost unavoidable to feel that your life has forever shifted. You’ll see changes in your body and your mind, but it doesn’t have to be stress, dread, and struggle forever. Studies show the first few weeks are the hardest for sleep, and mental health treatments are available if your mental health is slipping. While it might feel like you’re in an endless fight, it gets better. Sleep is possible, especially with the personalization abilities of the Hatch!