New mothers who have difficulty sleeping can be caused due to various reasons including the discomfort that occurs to new mothers due to health problems such as mothers experiencing constipation after childbirth. Even after giving birth, it is difficult for mothers to have regular bowel movements that cause new mothers to experience sleep disorders. Next is when the mother experiences restless leg syndrome, a condition in which the feet cannot stay still, although it is not yet known exactly why the feet can’t stay still after giving birth, many suggest consulting a doctor and asking for advice on getting additional iron supplements.
Difficulty sleeping for new mothers can also be triggered by snoring, where weight gain after childbirth will cause the mother to experience snoring sleeping habits. Even new mothers often complain of leg cramps that cause disturbances at bedtime. The last thing that causes new mothers to be unable to sleep is a baby who is too active and disturbs the mother while resting at night.
Sleep is an activity to make the body and mind rest so that if you often have trouble sleeping it will disturb your health. Health problems that often arise when lack of sleep is loss of concentration. Even research conducted in America shows that someone who has a low quality of sleep will cause injury and even work accidents because they cannot concentrate.
Lack of sleep can also cause the body to worsen various health problems such as high blood pressure, heart disease and stroke. For new mothers who have difficulty sleeping, they often experience increased stress, irritability and irritability depression after childbirth. Even if it is left unchecked, it will lead to obesity when you wake up at night and experience an increase in hunger, which triggers a body weight that is not ideal.
Therefore, it is important for new mothers to pay attention to sleeping time between taking care of the baby, while new mothers who have sleep disorders can follow the tips below. Here are tips for overcoming sleeplessness after giving birth:
1. Recognize the Causes of Your Sleep Disorders
On mother giving birth having difficulty sleeping complements nutritional needs, especially high fiber, fruits and vegetables and moderate exercise. Some new mothers can be caused by constipation in addition to additional iron supplements according to doctor’s advice so that it helps mothers overcome restless leg syndrome that usually occurs in new mothers. A postpartum disorder that can affect sleep time is leg cramps, so it’s best to stretch to relax the muscles again. You can stretch your legs before bed and take a short walk.
2. Lie down, even if you can’t sleep
Get off your feet, relax on the sofa, and keep yourself away from activities that interfere with sleep, for example from cell phones. Don’t stress if you can’t fall asleep. You can lie down for half an hour and relax. Even for some mothers listening to classical music can make it calm and easy to fall asleep.
3. Ask for help with the baby at night
One of the best ways to get a rest at night is to share roles with your husband. Occasionally, you can provide breastmilk if the baby wants to breastfeed every now and then, so that it still provides for your baby’s needs. An Australian study published in 2002 in the Journal of Sleep Research found that breastfeeding mothers get more restful sleep – a type of sleep that heals muscles and repairs the body due to the hormone prolactin, which jumps up when mothers breastfeed.
4. Avoid televisions and computers
For mothers who have difficulty sleeping even after a long day of caring for their new baby, it may be tempting to unwind in front of the computer or television. Light from a computer or television can be very stimulating and can keep you from falling asleep. For those of you who want to be calm and easily feel sleepy, you can use the help of music or radio sounds instead of turning on the television.
5. Set the time to visit guests
Who can hold guests who wish to visit and congratulate you on the birth of your baby. Sometimes too much time throughout the day will make the mother feel tired. When friends and family visit your new baby, you may feel obliged to chat, prepare food or entertain them. Guests who have high demands on you are draining and sometimes you even find it difficult to rest because they are absorbed in the time you have to share experiences with them.
6. Avoid Coffee Consumption
For those of you who are accustomed to sipping a cup of coffee at breakfast, you have to reduce your habits even when you have trouble sleeping. The caffeine content in coffee will interfere with your sleep hours and can even wake up to difficulty sleeping. The American Academy of Pediatrics recommends that nursing mothers try to limit their consumption of caffeine to one cup each day.
7. Reduce Inviting Baby to Play at night
You can get used to sleep patterns in the baby, when the baby wakes up at night you can invite him back to sleep. In some parents there are also those who invite him to play so that the baby is used to waking up at night which will obviously disturb your rest. According to the American Academy of Pediatrics (AAP), healthy babies usually have a sleep routine at night of five hours or more by 2 to 3 months. Nearly all babies should be able to sleep through the night by 6 months of age, but the AAP says that there can be a significant difference between this statistic and what happens in individual families.
8. Freshness of Room Atmosphere
A pile of messy clothes for your baby and some annoying baby equipment sometimes makes it difficult for you to sleep. Therefore, those of you who want it to be easy to sleep can make the room atmosphere as comfortable as possible by making the room tidy. A neat room will make you calmer and easier to relax. Besides that, some of the freshness of the room air will help you to rest easier.
Therefore, open your bedroom window regularly so that you can replace the dirty air. Add it with aromatherapy that can increase the freshness of your room air, the right choice of aromatherapy will make you relax and reduce stress of being a new mother. (Read: Tips for Overcoming Fatigue of Being a New Mother )