How to deal with insomnia after childbirth
Disease description:
I have had my baby for several months now, but during this time I have been unable to sleep well, experienced difficulty falling asleep, occasional nightmares, and night sweats after falling asleep. What can I do about postpartum insomnia?
Doctor's answer (1)
Dr. Zhao Xiaodong
Postpartum insomnia may be related to factors such as hormonal changes, physical fatigue, stress from caring for a newborn, and emotional fluctuations. Suggestions for managing postpartum insomnia include:
1. Establish a regular sleep schedule: Try to go to bed and wake up at consistent times each day. Avoid excessive daytime napping, even when tired, to prevent interference with nighttime sleep.
2. Comfortable environment: Ensure the sleeping environment is quiet, dimly lit, and at a comfortable temperature. Using earplugs, eye masks, or adjusting room temperature may help improve sleep quality.
3. Relaxation techniques: Practice deep breathing, yoga, meditation, or gentle stretching to help relax the body and mind and reduce anxiety.
4. Regular exercise: Engage in regular moderate aerobic exercise, such as walking or swimming. However, avoid vigorous activity within two hours of bedtime, as it may cause overstimulation and make it difficult to fall asleep.
If the above methods are ineffective or if insomnia severely impacts daily life, consult a healthcare provider.
