Is this some kind of cruel joke? Your baby finally drifts off to sleep, and there you are, wide awake, staring at the ceiling, unable to catch a wink. People say, “Sleep when the baby sleeps.” Sure, if only your body would cooperate! For many, this isn’t just a fleeting issue—postpartum insomnia a genuine struggle.

The Reality of Postpartum Insomnia

Here’s the harsh truth: While some might find relief in a few weeks or months, data shows that over 50% of people who experience insomnia during pregnancy continue to struggle with it for up to two years postpartum. What the actual f***? Talk about torture! The causes can be a mix of hormones, nutrient deficiencies, mood fluctuations, and environmental factors.

What to Do About It

Let’s tackle this sleep sabotage head-on. Here’s how to fight back and reclaim your rest:

• Nutrient-Dense Meals and Snacks: Ensure you’re getting regular, nutrient-dense meals and snacks throughout the day. This helps stabilize your energy and mood.
• Stay Hydrated: Drink plenty of water. Dehydration can impact sleep quality and overall well-being.
• Check Your Levels: Have your thyroid levels checked and make sure your iron and ferritin levels are adequate. Imbalances can contribute to insomnia.
• Morning Sunlight: Get outside and soak up some sun right away in the morning. If that’s not possible, consider light therapy to regulate your sleep-wake cycle.
• Cognitive Behavioral Therapy (CBT): Seek support for cognitive behavioral therapy specific to insomnia. CBT can help address the thoughts and behaviors that contribute to sleep difficulties.
• Yoga Nidra: Try yoga nidra—a relaxation technique that can help you either fall asleep or deeply relax if actual sleep eludes you.
• Sleep Routine: Be meticulous about your sleep environment.
  • Go to bed at the same time each night.
  • Follow a calming bedtime routine.
  • Keep your bedroom cool, dark, and quiet.
  • Use white noise if needed.
  • Avoid screens for several hours before bed.

Final Thoughts

Postpartum insomnia is no joke, but you don’t have to face it alone. By addressing your sleep hygiene, staying hydrated, and seeking the right support, you can improve your chances of getting the rest you desperately need.

If you need more guidance or support, Fourth Trimester Doc is here to help. Reach out to us on our contact page. You’ve got this, and we’re here to help you through every sleepless night and beyond!

We’re here for you,
Dr. Haggerty