New mothers often experience disturbed sleep cycles and postpartum insomnia, which affects their overall well-being. 

“The first six weeks after delivery can be particularly challenging. After giving birth, mothers are forced to wake up at night to take care of their babies. According to some studies, the average new mother receives about five to six hours of sleep every night during the initial time period,” psychotherapist Divya A told Hindustan Times. 

She added, “Circadian rhythms which are regulated by the body’s internal master clock in the brain are influenced by this hormonal disturbance. Hormonal changes in the immediate postpartum period like decline of progesterone due to its sedative properties and changes in melatonin levels can affect circadian rhythms within the first 3 months and have been implicated in women‘s postpartum sleep difficulties.”

Mothers can enhance their sleeping routines and the quality of sleep with a few lifestyle changes, including

1. Creating a routine

Following a consistent sleep schedule can help the body switch to a relaxed state. One can dim the lights, wear comfortable clothing, and meditate to help one fall asleep.

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2. Digital detox 

Keeping electronic appliances like phones and laptops out of your reach can help lower distractions caused by buzzing notifications and alerts. Lowering screentime before bed can also help ensure a restful sleep. 

3. Exercise

According to some studies, exercising can improve sleep quality and help de-stress, making sleep easier at night. Exercising can also help solve postpartum depression by increasing the heart rate. 

Also Read: Evelyn Sharma on breastfeeding photos: ‘It’s my whole life right now’

4. No caffeine 

 Indulging in heavily caffeinated beverages and foods not only boosts energy levels but also leaves the person feeling anxious and jittery. Avoiding caffeine can help ensure a good bedtime rest.

5. Relaxation techniques

Mindful breathing, relaxing muscles, and other key relaxation techniques can help calm down the mind and body. Meditation can help you unwind after a stressful day, helping you fall asleep easier.

Other key ways to improve your sleep cycle include, maintaining a sleep diary, doing yoga and aerobics, and keeping nighttime child care short.