Coping with Chronic Health Conditions: Tips

Simple Tips For Breastfeeding Mothers To Treat Insomnia

15 September 2014 by Freddie Cox

Breastfeeding mothers often suffer from sleep deprivation due to a needy infant during the first few months. However, even when the baby sleeps for 12 hours a day, you may not find time to sleep. This may be because you are worried about your new baby, suffering from financial stress, or simply not used to sleeping during the brief periods in which babies sleep. This may lead to stress-induced insomnia, making it even more difficult for you to fall asleep. If you are suffering from sleep deprivation or insomnia because of your little one, try these natural methods to get to sleep, and stay asleep. 

Lifestyle Changes 

Stress and anxiety are a major cause of insomnia, and having a newborn in the house is a stressful time. Add to this the changing hormonal levels after pregnancy and other postpartum symptoms and it is no wonder that new mothers have a difficult time falling and staying asleep. However, some lifestyle changes can help you reduce your stress around bedtime and overall.

• Take time for yourself. You should try to find at least an hour each day to take care of yourself, during which you can read a book, watch a television show, or take a relaxing bath. 
• Reduce technology use at night. You may not be able to control when your child falls asleep, or whether they stay asleep, but you can make sure that you are ready to fall asleep as soon as your little one is tucked in. This means you should reduce the intensity of your lighting and either not use technology, or install an application that prevents your laptop, tablet, or cell phone from emitting blue lightwaves after sunset. 
• Sleep when your baby sleeps. Many new parents try to take on too much, so when their baby goes down for the night they use the first few quiet hours to catch up on work or chores. This raises your stress level when you should be trying to relax, making it more difficult to fall asleep. Instead, try to catch up on your to-do list during your baby's first morning nap, which is often the longest one of the day, and save the evening for relaxing and sleeping. 
• Take a walk every day. Being outside when it is light helps your body keep its natural rhythm, and a bit of exercise can tire you out for a good night of rest. Many new parents are afraid to take their baby out during their first month at home. However, as long as you protect your baby from sun and cold with adequate clothing, they will also benefit from the time spent outdoors. 
• Get your baby to sleep through the night. Whether you use sleep training methods, increase your baby's intake of calories before bedtime, or simply start a bedtime routine with your little one, getting them to sleep for longer periods at night will help you get more sleep too. Knowing that you will be able to sleep for six hours instead of just three hours, may help ease your anxiety and let you fall asleep faster. 
• Let someone else take over the nightshift. Occasionally, you will need to sleep through an entire night. To do this, you can pump milk before you go to sleep or use formula for the night feedings. Knowing that your partner will take care of any of your baby's needs may reduce your stress level enough for you to fall asleep. 

Herbal Supplementation 

When lifestyle changes are not enough to help you fall asleep, you may look towards supplements for assistance. Many breastfeeding mothers are concerned that herbs and medicines that promote sleep may pass through their breast milk to their baby. However, there are several safe options. Fenugreek and chamomile are generally considered safe for breastfeeding, but you should still consult with a doctor before using them. 

• Fenugreek is often suggested to increase milk supply in new mothers. However, as an added bonus it may help you sleep better at night. You can make a relaxing tea half an hour before bedtime, which will help you fall asleep and boost your milk for that midnight feeding.
• Chamomile is another relaxing herb that may possibly increase milk production, although fewer studies have been done to prove it. 

If you decide to take other herbs while breastfeeding, use caution and monitor your baby for reactions. You should also keep in mind that many herbal supplements may make your overly lethargic and be careful to not fall asleep with your baby next to you while you are using them. 

Insomnia in new mothers is a serious condition which may indicate postpartum depression. If these natural remedies do not work, you should consult your doctor and consider more intense remedies. Click here for info about sleep disorders and possible solutions. 

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