Adapting to the current condition is one of the ultimate keys that need to be done after a woman gives birth to their first child. As new parents, adaptation is a stage that needs to be done with your partner to make the changes in your life smooth.
After giving birth, you still have to go through a lot of struggles during the adaptation phase, from being busy taking care of the baby, the breastfeeding process, and going through the postpartum period. Not only that, but some women also have sleep disorders after giving birth. This is definitely unfortunate because a good quality of sleep is very important to maintain one’s physical and mental health – especially for women after giving birth.
If you also experience this, worry not because we have curated the best tips for every mama out there – to ensure they can overcome insomnia after giving birth and thus have a great sleep that can recharge and energize them well the morning after!
1. Take A Bath With Warm Water
A study explains that bathing using warm water can be an effective way to overcome insomnia after giving birth. Bathing using warm water not only makes the body and mind feel more relaxed but also has several other positive effects. Your hormone levels become more stable because you will feel happy and at ease. To add more to your comfort, you can also light aromatherapy candles while bathing and use bath soap with a scent that you like. You should do this before your sleep time, to ensure you can sleep well afterward.
2. Have A Massage Before Bedtime
One way that can be done to overcome insomnia after giving birth is to have a massage. Even though this activity seems simple, a massage before going to bed can have a positive effect. Ask your partner to give a gentle massage in certain parts of your body that feel sore.
Please note that light massage is very good to do because it can help the body become more relaxed. In addition, having a massage will also help the body to release endorphins so that it can reduce stress levels. When you are having a massage, you will be able to effectively maintain your physical and psychological conditions to overcome insomnia after giving birth.
3. Avoid Using Electronic Devices Before Bedtime
The blue screen emitted by the phone, television, or laptop screen can interfere with our body alarm bell to fall asleep. Thus, to overcome insomnia after giving birth, it’s a good idea to reduce exposure to electronic devices. Turn off the TV, laptop, cellphone, or computer for at least one hour before going to bed. Even though it seems simple, reducing exposure to electronic devices can help the body relax more and thus you will be ready to sleep well!
4. Make The Bedroom More Comfortable
To have good quality sleep, you should clean your room thoroughly. Aside from helping you to sleep better, keeping the room clean and free of dirt and dust can also help to prevent illness for you and your baby. Thus cleaning the room is a very important thing to do!
You may want to hire a professional cleaning service to help clean your bedroom instead of doing it by yourself. After all, you and your partner’s energy may be at a low level, due to needing to take care of your baby all night till dawn. Visit website Luce Home to hire a professional maid that can help you clean away your house.
In addition to regular cleaning, try to regulate the room temperature and use a dimmer night light. Dim room lights can really help you to sleep better.
5. Practice Relaxation Techniques
In one study, people who practiced meditation experienced an increase in total sleep time and sleep quality. This method can also be tried when you have trouble sleeping after giving birth. Relaxation techniques practiced before going to bed, be it yoga, deep breathing, or progressive relaxation – can help you sleep more soundly afterward.
Relaxation techniques will work effectively because they can help calm the mind and relax the muscles of the body that are tense when you do too much activity.
6. Sleep When Your Little One Is Asleep
One of the sleep disorders that often occur after giving birth is not being able to adapt to your little one’s bedtime. Adjusting to bedtime with babies is not easy, it’s not uncommon for parents who have just had children to feel stressed due to this. Newborn babies often wake up at night, thus it may be difficult for you to get enough sleep. Not to mention the baby will wake up every few hours to feed. This condition will definitely trigger sleep disturbances.
To create a better quality of sleep, you should follow your little one bedtime. When they fall asleep, try to utilize this opportunity to have a rest time as well.
7. Confide And Communicate With Your Partner
When you find it hard to sleep after giving birth, it would be nice not to keep the problem to yourself. Mama can confide in and communicate with your husband regarding this sleep disorder. Explain to your partner about the current condition, so that he too can help find the best solution to this problem.
These are some effective ways that can be applied to overcome sleep disorders after giving birth. If sleep disturbances do not go away even after you follow the tips above, it may be better to consult this problem to a doctor to get the best professional advice.
