What should I do if I experience severe insomnia during breastfeeding?

Common manifestations of insomnia include difficulty falling asleep, reduced total sleep duration, and diminished sleep quality. Insomnia may also lead to impaired memory and visual function, decreased work performance, emotional dysregulation, and excessive daytime sleepiness. Moreover, it can adversely affect the functioning of various bodily systems. So, what should be done if insomnia becomes severe during lactation?

How to Manage Severe Insomnia During Lactation

Severe insomnia during lactation should be actively addressed through dietary adjustments, regular physical activity, and other lifestyle modifications. Regarding diet, consuming moderate amounts of oats, as well as nuts such as sesame seeds and walnuts, can support cognitive function and brain health, reduce physiological stress levels, and improve sleep quality. Bananas are rich in potassium and vitamin B6, which aid in the production and secretion of melatonin. Mushrooms and milk contain tryptophan—an amino acid that also promotes melatonin synthesis and thereby enhances sleep. Drinking a cup of warm milk before bedtime or listening to relaxing music may help induce sleep; avoid overthinking or excessive worry about caring for your baby. Try to alleviate stress, relax both mind and body, and engage in gentle exercises such as calisthenics or yoga—all of which can facilitate better sleep.

Mothers who are breastfeeding should avoid spicy and stimulating foods—such as leeks, garlic chives, pepper, chili, fennel, and alcoholic beverages. In general, lactating mothers should minimize intake of such stimulants, as they may deplete body fluids and vital energy (Qi), exacerbate blood stasis, cause constipation, and potentially pass into breast milk, thereby affecting the infant’s health. However, small amounts of mild seasonings—like black pepper and vinegar—are generally acceptable. Additionally, fried and high-fat foods should be avoided, as they are difficult to digest. Given that digestive capacity is relatively weaker during lactation, nutrients in fried foods are often degraded during cooking. Consuming such foods hinders postpartum recovery and may negatively impact the infant’s health if consumed excessively.

Pregnant and lactating women should consume whole-grain foods rich in various B vitamins and consider supplementing with vitamin D to ensure optimal calcium absorption. We hope this information proves helpful.