During my third trimester of pregnancy, my husband and I were starting to get even more excited about the birth of our daughter. By then, the cat was out of the bag — my bump was unavoidable enough for people to feel confident to ask questions about what was ahead for our little family.
Of course, we also got a fair amount of clichés hurled our way. The most repetitive was, "Enjoy the sleep while you can get it!" Little did they know I was already waking up three times a night due to acid reflux and itchy skin. It was hard to believe it could get worse than that.
But it did. While my body was no longer in pain, it was hard to tell how long each newborn wake-up and feeding would be. I really cherished the early morning time with my daughter — that was no lie — but the lack of sleep was really hard to cope with. No amount of coffee would help. But even worse than the nights with wake-ups were the nights without. As a mom, I was terrified that something would happen overnight. In a way, I spent every night in a quiet panic.
Getting sleep is essential. Here are methods to try if you, like me, are suffering from similar unrest after having kids.
1. Meditate Before Falling Back To Sleep
You can ask Alexa for a guided meditation or find one on YouTube that you can listen to on your headphones if you sleep in the same room as your still-asleep partner. Meditation is a great way to calm your brain down and focus more on your body.
"Meditation for sleep is a specific, guided experience that offers a natural sleep aid all on its own, allowing us to let go of the day — everything that's happened and everything that’s been said — so that we can rest the mind while simultaneously resting the body," writes Headspace. "In scientific terms, meditation helps lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night's sleep."
Speaking of Headspace, the guided meditation company offers a trial of its program that might jump-start your progress.
2. Try Valerian Root
You'll want to ask your doctor about any new products you take, just to make sure it won't negatively interfere with any other prescriptions or health issues you may have. And if you happen to be breastfeeding, you'll also want to double-check that your doctor will give valerian the OK. But for many people — including myself — valerian root was a big help in easing my mind and getting back to sleep.
The most common use of valerian root is to help ease and quiet the mind before bed. It's natural, and many valerian plants are grown in the United States. It can definitely help you get back on the right track if you're tired of sleepless nights.
3. Ask Alexa To Play 'Spa Radio'
Is your mind wandering a lot at night? Maybe postpartum life has increased your general anxiety. No matter what, Spa Radio on Apple Music is a great way to decompress. The tones will help your mind focus on something, which will help put you at ease. Plus, it's great to use as a sleep cue for yourself to fall back asleep. Don't put on the TV, since it'll add extra light into the room. The calming music will be much better to follow.
4. Journal About the Day
If you've just had kids, your brain is both incredibly active but also slightly fried. Blame the lack of sleep on that. By having a journal nearby, you can jot down any thoughts that may still be living rent-free in your brain. A journal will also help you better remember this crazy time in newborn life.
Journaling is also a healthy practice if you don't have kids. Don't be afraid to write down your feelings — whatever they are, they're completely valid.
5. Buy Blackout Curtains
Blackout curtains are a great way for everyone to get more sleep. They really work at eliminating unwanted light. That means that if you're taking naps in the middle of the day, they'll be much more productive.
You can also buy blackout curtains for your child's room if they're also having difficulty sleeping. Sometimes, the natural light just wants to interfere with someone's sleep schedule.
6. Brew Up Some Chamomile Tea
Many decaf teas are great to help aid with sleep, but chamomile is one of the best. It's even been scientifically proven. Tea can be easy to brew up if you have a Keurig with a hot water button. You can also zap water in the microwave to quickly make it hot for your tea.
Or if it becomes a big part of your routine, you can make your tea in a more formal way. Some moms prefer brewing it ahead in a teapot. If chamomile isn't your favorite flavor, you can also try lavender tea.
7. Change Your Bedsheets
When was the last time you changed your bedsheets? If you're a new mom, it may have been some time. That's OK — you had other stuff to focus on. And even if you're not a new mom, things come up.
That said, take this as a reminder that there's nothing more relaxing than fresh linens. If you're having trouble sleeping, a wash in the washing machine — or new sheets altogether — may be a great change. You deserve new sheets that properly fit your bed and make you feel wonderful.
8. Stretch Throughout the Day
Exercise and good sleep are linked — and as a new mom, it makes sense as to why you may be taking it easy. Don't go hard on exercise after giving birth, and talk to your OB/GYN about when to resume heavier activities. But for now, walking and stretching are both a good way to get some low-intensity exercise and also get a bit of "you time." Try to take time to stretch, walk, and move your body and see if that helps you sleep better.
