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How to Plan Sleep in Postpartum
We need to shift the emphasis to the mother because we know that sleep is a preventative to perinatal mental illness. Psychiatrists and psychologists are now prescribing sleep to prevent severe mental illness, especially for those mothers with a history of depression or a diagnosis of bipolar or schizophrenia.
This isn’t a conversation to have once your baby is in your arms. Instead we encourage you to talk about sleep with your partner or support person in pregnancy (after all, there’s less chance of interruption). Planning blocks of solid sleep is a proactive way for you to protect your mental health. In postpartum, when your hormones are haywire, your body is actively healing and your brain is rapidly learning, sleep makes everything that bit easier.
As the saying goes: an hour of sleep before midnight is worth two afterwards. The best way to plan sleep is to roster it – that way it’s non-negotiable. Granted, newborns can be erratic and your days and nights will be dictated by their needs. However, if your partner can step in and take over all caring responsibilities from 8pm-11pm, you’ll be able to get that solid block of sleep early on so you’re in a better headspace to navigate the rest of the night.
Commonly referred to as a ‘reverse sleep-in’, simply being in bed where you’re more likely to be relaxed and settled, is a form of active rest that’s beneficial for your mind and body. You’ll likely do this in the first few weeks after birth but it can be helpful to embrace it right through the fourth trimester and then a few times a week when your baby is a bit older.
Sleep is always a good idea but prioritising rest is also recommended so you are giving your body the best opportunity to recover and heal from birth. There are many different forms of rest and they don’t always involve lying down (although we highly recommend horizontal rest in the fourth trimester as it’s the best way to heal and strengthen your pelvic floor and core). It’s good to consider:
Sun on your face first thing in the morning helps to reinforce your circadian rhythm (healthy sleep patterns). This may seem frivolous considering you’re likely not getting much sleep but it can help wake you up in the morning and encourage you to fall asleep quickly and easily at night (when your baby allows). Shaking your limbs, staying hydrated and deep breathing definitely helps, too.
Up to 80% of parents co-sleep, even if they don’t talk about it. That’s why leading safe sleep organisations, like SIDS, now actively endorse co-sleeping and educate new parents around how to do it safely. If you’re pregnant or in early parenthood and you still have absolutely no intention of co-sleeping, it’s recommended that you understand how to do it safely so on a particularly bad night, you can co-sleep if need be.
You can learn more about Your essential postpartum needs here.
Episode 458
postpartum · 45min
Episode 434
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There is so much talk about baby sleep - ‘is he a good sleeper?’ ‘How many naps does he have during the day?’ ‘Is she sleeping through the night?’ but we’re missing the conversations about maternal sleep.
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If you’re in the third trimester you’re no doubt thinking about all that’s to come; labour, birth, and a precious newborn baby. There is so much to look forward to and prepare for. But often, we spend so much time thinking of what our baby needs that we rarely think about ourselves. So, we’re here to gently encourage you (read: implore you!) to start thinking about your post-birth recovery. It’s generally quite a slow process and for many women, especially first-time mothers, it can be quite confronting. We don’t want to scare you but research shows that realistic expectations pave the way for a positive postpartum experience
Typically occurring between day 3-5 after birth, breast engorgement is a common symptom in early postpartum when your milk comes. It can also occur later in your breastfeeding journey if your baby sleeps for longer and misses a feed, or drops a feed during the day or night. It can cause your breasts to be full and hard and this can cause pain and make it tricky for your baby to latch. Essentially, your breasts can feel like they’re about to explode which is quite disconcerting.
You may have heard some nightmarish stories about mastitis and frankly, it’s not something you want to contend with at any stage of your breastfeeding journey. It’s most common in the first three months postpartum but it can strike at any time, particularly if your baby has reduced their feeds, is starting to sleep for longer periods at night or you’re weaning.
In early postpartum, breastfeeding and sleep challenges are common and can contribute to anxiety and overwhelm. Unless you have a private midwife, there’s a distinct void of health services in postpartum which makes it challenging to access professional support. It’s definitely beneficial to be aware of this in pregnancy so you can adequately prepare for postpartum.
Firstly, if you’ve recently birthed your baby and your bleeding has increased, don’t delay in seeking medical attention. It’s recommended to present to the emergency department at your local hospital and explain that you’ve recently given birth and you’re concerned about your blood loss. You may be experiencing a postpartum haemorrhage.