Simple Ways to Deal With Postpartum Insomnia

Nighttime awakenings as you nurse your baby to sleep can be pretty common after pregnancy. However, if you notice that your baby is already sleeping, and still you can't fall asleep which happens for weeks now, chances are you're probably suffering from post-partum insomnia.

Along with the numerous changes your body might experience before and after giving birth — post-partum insomnia can also add up to your daily dilemma.

There are plenty of reasons why you experience acute insomnia. The list can range from hormonal changes, iron deficiency, postpartum anxiety/depression, increased stressors and nursing your newborn baby.

But even though sleepless nights have become a normal routine for several weeks now, it's still unhealthy for both your mind and body. This is why it's important to find ways how to deal with these sleep disruptions.

Don't worry, you can still gain your precious sleep back with proper management and a better lifestyle. With that, here are simple ways you can do to find relief from post-partum insomnia.

1. Get your iron levels checked and load up with food rich in iron

New moms normally run low on iron due to the loss of blood after giving birth. And studies have shown a link between iron deficiency and insomnia. So, if you lack iron, there is a higher likelihood that you'll suffer from poor sleep quality.

Aside from getting your iron levels in check for possible anemia, you may start loading up your body with the needed iron to replenish your lost energy as well as nutrients.

Moringa, red meat, eggs, sweet potatoes, kale, spinach, and other green leafy vegetables are rich in iron. 

2. Make a consistent bedtime routine

This tip, of course, won't be possible unless you review your infant's eating and sleeping time. Because still, your baby's bedtime routine has a huge effect on yours too.

So, once you identify what time your baby normally sleeps, try to create a consistent sleeping time with it. Moreover, go ahead and wear comfortable pajamas, dim the lights, turn on some relaxing music, meditate, and don't eat before going to bed. Make sure you give your body a chance to relax before you hit the bed.

3. Eat food rich in magnesium

Aside from iron deficiency, people running low on magnesium have also been linked to sleeping disorders.

As for sleep goes, though there is no direct evidence that claims magnesium deficiency causes insomnia, still magnesium can aid in helping your mind and body to relax. Your body would have a hard time going to a restful state unless magnesium did its work of transitioning your body into a sleeping mood.

You may start loading up your meals with nutritious food that is rich in essential nutrients like magnesium, iron, vitamins A, C, and E, and so on. Moringa, spinach, tofu, nuts, whole wheat, quinoa, black beans, edamame, and sesame seeds can give you not just magnesium but other nutrients as well.

4. Go for a walk in the daytime

Going for a morning walk allows your body to de-stress and also helps your body get the needed dose of sunshine. More so, vitamin D helps you sleep better at night.

Sunshine help regulate your body's circadian rhythm and it also increases your melatonin levels which is a sleep hormone.

5. Take advantage of taking naps when your baby is asleep

This might sound hard and it takes a lot of practice, however, it will pay off once you get the hang of it.

6. Ask for your doctor and nutritionist's prescription

If all these tips and the other sleep recommendation didn't achieve the result that you wanted, it's time to consult your doctor to get a self-check and prescription.

You may also want to ask for natural melatonin supplement and other food supplements like Moringa powder which may help boost your iron and other essential nutrients your body needs. Plus, it has no side effects for your body in the long run.

Love + miracles,