Adults need between 7 and 9 hours of sleep each night. Numerous studies have been done about sleep loss. If you don't sleep enough you will not only look tired and worn out, but suffer from more serious consequences. Sleep loss affects one’s ability to concentrate, and it lowers the body’s ability to fight illness leading to health problems. It causes irritability, more susceptibility to stress, and increases risk for depression.
According to the Australian National Sleep Research Project a new baby results in 400-750 hours of lost sleep for the parents during the first year. All new mothers experience some sleep loss following child birth due to plunging estrogen and progesterone (Wiley-Blackwell).
One study concluded that women with postpartum depression experienced poorer sleep quality than women without postpartum depression, and sleep quality worsened as their postpartum depression symptoms increased (Posmontier). “Neurotransmitters that influence sleep quality also affect mood, raising sleep deprived mothers’ risk for depression.” (Wiley-Blackwell).
Sleep researcher Michael Perlis, Ph.D. has done longitudinal studies that indicate insomnia may bring on depression (Marano). His information shows the sleep disturbance precedes depression by about five weeks (Marano). In the case of postpartum depression it is important to note that there are many factors involved and there may be a combination of causes (PSI).
The first couple of months are the most sleep deprived. Postpartum women are caught in a paradox. Their hormones cause them to lose sleep, along with a newborn that is trying to adjust and needs middle of the night feedings. The resulting sleep loss can cause depression, and as sleep quality worsens depression symptoms increase. Going without sleep leads to a sense of being out of control, frustration, and increased anxiety.
Mothers with newborns should take advantage of any opportunity to take a nap. Enlist the help of family or friends willing to baby-sit so you can nap. Eventually a time does come when babies start sleeping for longer periods of time and wake up less often. Once you’re at the point that your baby is sleeping more regularly during the night, it’s important to take care of yourself. Getting sleep is critical. It’s hard to operate on less sleep that your body requires.
Here are some sleep tips:
- Don't watch TV right before bed.
- Lower the temperature of your bedroom
- Avoid caffeine
- Avoid alcohol and nicotine
- Don't drink fluids within two hours before bed.
- Take a hot bath before bed.
- Establish bedtime routine. Also wake up and go to bed at the same time each day. Exercise every day (but not right before bed).
- Exercise can help you fall asleep faster and make sleep more restful.
- Avoid large meals right before bed.
- Try not to worry about unfinished chores or other business. Staying up late, losing sleep doesn’t help. It just makes you more tired the next day and less productive. When you’re trying to survive dishes, laundry, vacuuming, etc. are not that important. If you have anxiety explore options like counseling, stress management, or speak to a doctor about medication or supplements.
- Use blackout or heavy curtains
If you feel overwhelmed, are exhausted, full of anxiety, or are having a hard time functioning you should discuss these with your doctor. There could be some underlying medical issue that ought to be addressed. If you think you might have postpartum depression or another postpartum mood disorder, please consult your doctor. There is help available. No one should have to suffer in silence.
Postpartum Support International for information on support groups or their “warm-line”
National Suicide prevention hotline 1-800-273-TALK (8255)
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
Sources
Maran, Hara Estroff. “Bedfellows: Insomnia and Depression.” Psychology Today. 25 May 2007. Web. 14 Feb 2011.
Mayo Clinic. “10 Tips For Better Sleep.” Mayo Clinic. 7 July 2009. Web. 11 Feb 2011.
National Sleep Research Project. “40 Facts About Sleep You Probably Didn’t Know.” Australian Broadcast Corp. Web. 06 Jan 2009.
Posmontier, B. “Sleep Quality in Women With and Without Postpartum Depression.” Journal of Obstetric, Gynecologic, & Neonatal Nursing. 37 (2008): 722–737.
Postpartum Support International (PSI). Postpartum Support International. PSI, 2010. Web. 15 Feb 2011.
Wiley-Blackwell. "Poor Sleep Quality Linked To Postpartum Depression." Science Daily 24 Dec 2008. Web. 06 Jan 2009.
Tiffany Cooper - Tiffany Cooper is a freelance writer that has a passion for learning and trivia. She likes to explore a variety of topics, like health, ...
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