A baby’s arrival is a life changing time that is joyful and challenging. But for many new mothers, postpartum depression (PPD) — characterized by a feeling of sadness or irritability and fatigue — can accompany this phase. Sleep is an often overlooked one of many PPD factors in managing PPD. Sleep is fundamental to mental health and recovery after giving birth and sleep issues can be powerful tools in management of PPD symptoms.
What Is Postpartum Depression and Its Triggers to Understand
Postpartum depression is quite serious and a disability condition about a mother and baby not able to care for herself. Symptoms include ongoing sadness, losing interest in fulfilling the basic human need tasks (to sleep, to eat, etc), and difficulties bonding with the newborn.
Hormonal changes are the main cause of PPD, but sleep deprivation is another big culprit. Night feedings and caring for the baby often leave new mothers fragmented from sleep. But because PPD conditions not only lead to disrupted sleep, but because disrupted sleep can further compound the incidence of PPD, the two conditions create a vicious cycle.
Sleep and Mental Health in Postpartum Women
They are biologically involved in mental health. Sleep is biological and balances hormones like cortisol and serotonin, and it regulates our mood and emotions. As cortisol rises when sleep is disrupted, stress levels also increase and so does irritability. Poor sleep also negatively affects mood, cognition, and executive functioning, all of which collectively can make it harder for mothers to make sound judgments or function through the day.
Common after the baby’s birth, frequent awakenings during the night disrupt the body’s natural cycle of sleep. When new mothers don’t get the same amount of hours in bed each night, it fragments sleep, not restoring the mind and the body the way it’s supposed to. Sleep deprivation limits emotional resilience and may make it harder to cope with the physical and emotional toll of motherhood. Seeking depression therapy Dubai can be a vital step for mothers struggling with the mental and emotional challenges brought on by sleep deprivation and postpartum stress.
Strategies to manage PPD with Sleep
However, it is important to address sleep issues as you will manage postpartum depression. Here are some strategies new mothers can adopt:
1. Establishing a Sleep Routine
A regular routine around sleep can work to the benefit of both mother and baby. Aligning the baby’s feeding schedule and sleeping schedule with the mother’s own rest periods can bump up the baby’s sleep time. This also means setting realistic sleep goals and not overstimulating ourselves before bed time.
2. Partner and Family Support
Don’t be afraid to ask for help as a new mum. The sharing of nighttime responsibilities between partners, family members, friends etc may give the mother some uninterrupted sleep. You may still reap the rewards even by only getting a few hours of continuous rest.
3. Napping When Possible
Short naps in the baby’s sleep will compensate for any loss of sleep from the night. In order to make naps more effective, it helps to create a dark and quiet room where you can nap.
4. Sleep Hygiene Practices
Quality of sleep can be improved and sleep hygiene is good. Screen time before bed can be curbed, caffeine in the evening is eschewed and there is reading or a warm bath to ease the body into sleep.
5. Considering Professional Help
If the sleep problem is severe, you may require professional help. If the baby continues to have persistent sleep troubles consult with a sleep specialist or sleep train the baby. Tailored solutions for PPD relating to sleep disturbances may also be provided by therapists or counselors.
From Medical Interventions to Sleep Aids
Sometimes it is necessary for medical interventions to be used to improve sleep and adequately address postpartum depression (PPD). Postpartum depression therapy in Dubai often incorporates Cognitive Behavioral Therapy for Insomnia (CBT-I), a proven treatment for sleep problems. This therapy is beneficial not only for postpartum women but also for those without issues related to COVID, health, or other factors. By helping identify and change the negative thought patterns associated with sleep, CBT-I plays a crucial role in improving overall well-being.
Conclusion
Sleep is an essential part of physical and mental health — both now, during the postpartum period. Sleep is at the top of the list, says Hinshaw, and new mothers who prioritize it will be able to better handle the symptoms of postpartum depression and otherwise keep themselves and their baby on an even keel. Sleep won’t cure PPD on its own, but it is critically important on the road to recovery.
