7 Steps to Heal Postpartum Insomnia While Breastfeeding

Postpartum Insomnia Explained

Hey Mama, are you exhausted from not sleeping? I'm going to share my seven favorite sleep hacks to get you back to sleep faster, even if you're breastfeeding.

Today, we're talking about sleep. How do I know what I'm talking about? I spent over two years not sleeping after having twins, and this continued for years later. I've seen many moms struggle with insomnia and think that their bodies will heal soon, but often that doesn't happen. Typically, your children finally start sleeping, and you can't sleep. Isn't that a kicker? So, tell me if that's where you are today, your children are sleeping, and you cannot.

There are root causes for why this is happening, and let's explore some of those reasons right now.

Postpartum Insomnia Causes

Reasons You Can't Sleep After Birth

1. Low Blood Sugar: This is huge. Many moms are vegan or trying to eat well to lose weight. You must eat high-quality protein to keep your blood sugar steady, especially after birth.

2. Alcohol and Caffeine: We'll dive into this more, but these drinks, including coffee and chocolate, can interrupt your sleep hormones. Moms often feel it’s hormonal, and it is. Cortisol rises after childbirth, and if you're estrogen-dominant, you might have a hard time clearing those hormones from your body. Estrogen dominance can be a problem after birth, especially if you're not sleeping, can't lose weight, and have other symptoms. We’ll have more information on estrogen dominance coming soon.

3. Baby Waking or Anticipating a Feeding: Whether you're breastfeeding or anticipating an upcoming feeding, or your children are toddlers and scream, causing you to bolt out of bed, your sleep is interrupted for many years. Your goal is to reteach your body how to go back to sleep faster naturally.

4. Trauma and Nervous System Regulation: Trauma and the inability to regulate your nervous system can also affect sleep. Check out last week's video for the best ways to soothe your nervous system.

5. Adrenal Fatigue: This combination of symptoms occurs even when your lab results are fine. Postpartum adrenal fatigue is linked to toxicities in your body, blood sugar regulation issues, and the consumption of alcohol or caffeine. Symptoms include insomnia, anxiety, and depression.

Heal Postpartum Insomnia Naturally

Sleep Hacks

1. Reduce Caffeine and Alcohol: If you are struggling with anxiety and depression, reducing your caffeine consumption is crucial. If you're having more than one cup of coffee after noon, replace your second or third cup with green tea or a nourishing tea blend like stinging nettles and milky oat tops. Also, consider reducing or eliminating alcohol, as it disrupts gut health, creates anxiety, and affects liver health.

2. Soothe Your Nervous System: Practice breathing exercises like alternate nostril breathing, a breath of fire, Yoga Nidra, and square breathing to calm your nervous system daily.

3. Use Herbal Teas and Tinctures: Safe herbal teas like chamomile and passionflower, possibly with added tinctures like valerian root or kava-kava (if not breastfeeding), can help you fall asleep faster.

4. Try Homeopathy: Homeopathic remedies are safe while breastfeeding and can help you fall back to sleep quickly. If you wake up in the middle of the night, using the right homeopathic remedy can help soothe you back to sleep without needing to make tea or use tinctures.

5. Move Your Body: Start moving your body again. If you can't exercise, at least start sweating to release toxins and excessive hormones. Make walking a priority and get outside for sunlight and vitamin D.

6. Improve Sleep Hygiene: Ensure your bedroom is a cool, safe, and comfortable sanctuary. Consider background noise, avoid EMFs by placing your phone in airplane mode, and create a bedtime routine that prioritizes sleep.

7. Create a Worry Journal: Before bed, write down all the things that are worrying you. This practice helps you see what's going on in your life and allows you to take steps to make changes. Writing is great therapy, especially if you can't afford a therapist.

If you're a mom struggling with anxiety and depression and want to get to the root cause, join the free 5-day email challenge to start understanding why we struggle with these symptoms after birth and to heal naturally, so you can feel like yourself again.

Conclusion

xo

Tara

Reference:

• 5 Ways to Calm Your Nervous System:https://youtu.be/xQ05pjEZnqA?si=GwDvb8R_irG6t-ip