Postpartum Insomnia: The 5 Root Causes
[Video notes below]
Today, we're talking about why you can't sleep due to insomnia and the five root causes of why we can't sleep after birth. I have a freebie for you: the five steps to heal postpartum insomnia. Make sure you click the link below and grab it so you can begin your healing path and finally sleep again.
So why can't you sleep?
This bothered me for the longest time. Like I said, I had twins, but additionally, my husband and I opened two businesses the same year we had twins. I would get woken up by Baby A, then finally fall asleep, and then Baby B would wake me up. Then I'd have to wake up at 6:00 a.m. to teach Pilates. It was a bit of a nightmare. This began my journey into asking why I couldn't sleep. Your sleep is interrupted for so long, and that absolutely affects you, but there are so many other factors like hormones, diet, and supplements. We're going to dive into each piece of your healing path.
Treatment for postpartum insomnia
Postpartum Diet
Before kids, maybe you had wine with dinner or enjoyed a few drinks, but now, after kids, sleep is your priority. Any caffeine or alcohol you're consuming has got to go because this is affecting your sleep and creating a cycle of insomnia.
Caffeine: Ideally, you could have one cup of coffee before noon. If you find you're exhausted in the afternoon, think of reaching for an herbal tea blend like green tea (which has a different stimulant than coffee), a daily tea blend, or a peppermint tea. It would be ideal to get rid of caffeine altogether, but I understand if you're not sleeping, you may crave that one cup of coffee in the morning.
Alcohol: Any alcohol can affect your sleep. I used to think a glass of wine or a beer was helping me relax, but it actually stimulated my insomnia more and more. I may have fallen asleep more easily, but then I would wake up in the middle of the night and couldn't go back to sleep for 2 to 3 hours. The number one thing you need to get rid of if you're struggling with insomnia is alcohol.
Food Sensitivities: Consider what foods you're consuming that do not feel good to you. Does wheat make you feel bloated? Does dairy make you feel constipated? Consider removing those from your diet to enhance your sleep. Consuming high fiber and good, healthy fats can also help with sleep.
2. Postpartum Vitamins
Two vitamins that support your sleep are B6 and B12. Pause this video, grab your vitamins, and see what exactly is in the jar you're taking every day. B12, involved in making melatonin and serotonin, helps us sleep and affects our mood. Most of us consume a synthetic form of B12 called cobalamine. Look for higher quality forms of B12, sometimes in liquid form, which may be more expensive but are worth it if they work well. Additionally, B6 can help with insomnia, but be careful not to consume too much.
3. Postpartum Nervous System Regulation
Nervous system regulation can help your body feel safe enough to sleep again, especially if your childbirth was traumatic or if you've been in a state of fight or flight. Calming your nervous system daily with breathing exercises, eye exercises, vagus nerve exercises, herbs, homeopathy, diet, supplements, and amino acids can help.
4. Herbal Remedies
As an herbalist, I teach herbal remedies that are safe while breastfeeding and address symptoms like insomnia, depression, and anxiety. You need a combination of adaptogens and nervines to help you fall asleep. Adaptogens prevent burnout and take you out of fight or flight, while nervines calm your nervous system.
5. Gut Health
Gut health is responsible not only for our mood but also for producing serotonin, which affects our sleep. If you have leaky gut syndrome, it can affect your mood, digestion, energy, and sleep. Healing your gut involves looking at your diet and making sure it supports your health, especially after childbirth.
Thanks for watching! Don't forget to grab your freebie, the five steps to heal postpartum insomnia, and comment below to let me know your number one takeaway from the video. I'll see you next week. Thank you!
xo Tara
Resources:
Favorite Products: https://www.taragregorio.com/supplements
Links mentioned in the video
