How to improve poor sleep quality after childbirth?

Many women experience poor sleep quality after giving birth, which is very harmful. Poor sleep for a long time will cause a series of health problems, such as insufficient milk. This problem needs to be treated from many aspects. First and foremost, psychological adjustment is the most important thing. At this time, you may need the help of your family. On this basis, you can also take the following methods to promote sleep.

How to improve poor sleep quality after childbirth?

1. Lie down even if you can’t fall asleep

Lying down on the bed or sofa with your feet up can help you relax and fall asleep as quickly as possible. Even if you can't fall asleep, don't put pressure on yourself. Even lying down for half an hour can be very helpful for physical recovery and relaxation.

2. Ask for help

If you want to get more sleep, the best way is to let your husband or nanny take turns working the night shift. This is easier to implement if your baby is fed with formula. Even if you are breastfeeding, you can squeeze the breast milk into a bottle, which makes it convenient for your husband or nanny to feed the baby in the middle of the night. An extra bottle of milk and help from others can give at least 2-3 more hours of sleep. You can also feed your baby with one breast in the middle of the night and then use a breast pump to extract milk from the other breast. This way, your husband or a babysitter can feed the baby during the day, and you can also get more sleep at this time.

3. Keep close to your baby

Placing your baby's bassinet or crib close to the bed can also help him get some sleep. Because when your baby starts to stir, you can comfort and feed him first, and then put him back in the cradle or crib. This saves time running to another room.

4. Seek sleep-promoting activities

For a mother who is very tired after taking care of her baby all day but cannot fall asleep, she may find it relaxing to watch TV or sit in front of the computer. But this could actually backfire. The light from a TV or computer can be very stimulating, making it more difficult to fall asleep. On the contrary, listening to the radio can make it easier to fall asleep.

5. Be selective with your guests

If relatives or friends come to visit, many mothers will feel obligated to chat with the guests, prepare food for them, etc. But doing so will only consume the little energy you have left, so you can leave the task of chatting with guests to your husband. But some guests are here to help, and this help should be gladly accepted.