December 05, 2022
There are few things more frustrating than barely being able to keep your eyes open during the day only to toss and turn all night long. Welcome to the world of postpartum insomnia. But before you start Googling "how to survive on no sleep," know that there is hope for a good night's rest. It might be from one of your baby gifts!
Whether you're trying to figure out if you have postpartum insomnia or are just looking for some tips on how to deal with it, we'll cover what's causing it and how to get better sleep tonight.
There are a variety of factors that can contribute to postpartum insomnia, including hormone changes, stress, and the demands of being a new parent.
We know, we know—it's dangerous to blame everything on hormones. But let's face it, they can wreak havoc on your day-to-day life, and your sleep is not exempt.
During pregnancy, your body produces higher levels of the hormone progesterone. This helps relax muscles (including those in your uterus) but can also lead to feeling sleepy and tired during the day.
But once you give birth, those hormone levels drop rapidly—which can impact not just your energy levels but also your ability to fall and stay asleep.
The stress of being a new parent is real. And while it's exciting to welcome a new baby into the world, it can also be overwhelming and exhausting. This stress can manifest itself in many ways, including trouble sleeping. You might be worried that your baby is safe during the night, or constantly thinking about everything you need to do during the day.
Also, if you've recently had a difficult or traumatic birth experience, that can also contribute to postpartum stress and insomnia.
By now, you know that having a newborn can be demanding. But even if you have a great support system and are able to get some help with caring for your baby, it's still tough.
Newborns typically need to eat every 2-4 hours (sometimes more frequently) and can wake up multiple times during the night. This can lead to interrupted sleep and can make it hard to fall back asleep after feeding or rocking them to sleep.
The first step in improving your sleep is making sure you have good sleep habits or "sleep hygiene." This includes things like having a regular bedtime, avoiding screens before bed, keeping your bedroom cool and comfortable, and meditating.
If you suspect that hormones or stress may be contributing to your insomnia, talk to your healthcare provider about potential solutions. They may suggest hormone therapy or refer you to a therapist to help cope with stress and anxiety.
If you're not getting enough sleep at night, try to squeeze in some extra shut-eye during the day. Take turns with your partner or ask for help from friends and family so that you can catch a few winks when the baby is sleeping.
We know this is a really hard one because you have so much to do during the day. But a 15-minute nap is going to help you so much more than getting those dishes done right away.
Know that it's okay to ask for help with your newborn, whether it's from your partner, family members, or hiring a postpartum doula or night nurse. This will give you some much-needed rest and allow you to focus on your own self-care.
You don't have to go through this alone—connecting with other new moms who may be experiencing similar challenges can provide a sense of camaraderie and support. Your healthcare provider or hospital may offer postpartum support groups, or you can search online for local ones.
Whether it's a white noise machine or sleep sack, there are many products designed to improve your baby's sleep (which in turn can lead to better sleep for you!). Talk to your pediatrician or do some research to find out what options may work best for you and your little one.
Remember—postpartum insomnia is temporary and treatable. Don't hesitate to reach out for help and take steps toward getting some much-needed rest. Your body will thank you.
There's no one-size-fits-all when it comes to dealing with postpartum insomnia, but we do believe that helping your baby get better sleep will help you too! That's why we created the Baby Merlin products—Sleepsuits and Dream Sacks—to support your baby's natural sleep patterns and promote longer, more peaceful nights.Our customers say they've seen an improvement in their baby's sleep within the first night of using Baby Merlin. Plus, it's made with soft and cozy fabric and has adjustable grow-with-me sizing to last your little one through those early months and beyond. Check out the Baby Merlin Sleep System and give yourself and your baby the gift of better sleep.
January 31, 2023
January 24, 2023
The team at NAPS helps you tackle the issue of early wakeups. *BONUS* NAPS is hosting a webinar on February 24th. Register here and use the extra-special code MAGICMERLIN and you can join the webinar FREE of charge!
The sound of cheery calls of “MAAAAMAAAAA” from the next room may be lovely at 7am. At 4am, or 5 am, not so much. Your baby may be up and ready to start the day, but you probably aren’t.
Answering the questions below may help you get there.
This might seem like an obvious question, but your baby’s sleep needs will change fast in the first few years of their lives. A quick look at the average nap number and duration might give you an idea:
Part of the reason you might be seeing earlier wakeups is that your baby has graduated from one nap cycle to the next.
We call this an “awake window,” and it can make a big difference. It might seem strange that your baby went to bed fine the night before, and you’re seeing a response to nap scheduling in the pre-dawn hours, but if your kiddo’s sleep is disrupted at night, it will impact the morning.
Black 0ut curtains can make a big difference here. Remember that our brains signal wakeup when the light changes. So if dawn is at 430am, and even a little bit of light comes into your baby’s room, their little brains will PING with wake up juice.
It might seem counter-intuitive, but a late bedtime can actually backfire on you. Overtired kids don’t sleep as well. If you made their bedtime later and it didn’t fix the problem, try an earlier bedtime and see if that helps. You might be surprised.
Try to make one change at a time; just one. Stick with that change for 3-5 days to see if it impacts things. (One night is usually not enough to see substantial change.) Be as consistent as you can with the change you made. For instance, if you decide to increase the space between bedtime and final nap wakeup, make sure to stick to the wakeup time you planned.
If your baby is waking up and chirping happily to themselves, feel free to leave them there for a little while. Let them get used to being alone in the crib. If you can, try to delay the start of the day by 5-10 minutes each day. This can make a big impact.
Everything else aside, remember that this is a short time in your kid’s life; as they get older, their sleep will become more regular, and so will yours. Don’t let yourself get too discouraged. Things are hard now, and you’re doing a great job.
January 10, 2023
Sign up to get the latest on sales, new releases and more…