If you see a new mom with bloodshot eyes, dark eyebags, and a dazed look befitting a zombie extra on The Walking Dead, don’t be alarmed. Being tired is normal among new mothers, hence the classic pregnancy advice: “Get as much rest as you can, you won’t get much of it once the baby comes.”
Motherhood changes a woman’s sleeping habits. New moms need to adjust to their babies waking up multiple times a night, interrupting restful and restorative sleep which happens during REM (rapid-eye movement stage), and affecting quality of sleep. Hormonal changes can also cause post-partum insomnia, making it harder to fall asleep.
Research shows that for the first three months, mothers lose about 40 minutes of sleep a night. The same study also said that sleep deprivation in quality and quantity can last as long as four to six years after having their first child.
Getting enough sleep is a vital component of healthy living. It’s during deep REM sleep when the body repairs cells and tissues and builds up the immune system and long-term memory. Sleep revitalizes the body, so that it’s energized for the next day.
Adults need 7 to 8 hours of sleep each night. Prolonged or chronic sleep deprivation builds “sleep debt” akin to over withdrawal from the sleep bank that will eventually have negative effects on the body and mind.
Effects of sleep deprivation
On your body
Physical manifestations of sleep deprivation include dull skin and eyebags. It can also cause more wrinkles due to a decrease in collagen production. Chronic sleep deprivation speeds up aging. A study showed that mothers who slept less than 7 hours had a biological age increase of 3 to 7 years.
Not getting enough sleep can also increase one’s appetite. This may lead to eating food with higher fat and sugar content, which could eventually cause weight gain. The risk for high blood pressure, heart disease, and diabetes might increase as well.
Sleep deprivation can lower the body’s immunity so it’s easier to get sick. Severe cases may also cause fatigue, blurred vision, dizziness, sluggishness, and falling asleep involuntarily which can be dangerous when driving or holding the baby.
On your brain
Ever notice that sleep-deprived individuals tend to be spaced out or scatterbrained? With the loss of sleep comes a decline in mental sharpness which can affect reasoning and problem-solving abilities as well as comprehension. Sleep deprivation can also be disastrous on memory and concentration.
On your emotions
Aside from being easily irritable and frustrated, sleep deprivation can bring about mood swings due to emotional stress. This might cause mom to be less patient on her little one. While feeling blue may be common among new mothers, not being able to sleep well for prolonged periods puts them at risk for anxiety and post-partum depression.
Make sleep a priority
Sleep deprivation can affect mom’s life in more ways than one. That’s why it’s important to consider sleep as necessary for overall health, right up there with proper diet and exercise.
Here are some ideas for the body to recover and heal from sleep deprivation:
• Take 20- to 30-minute naps during the day (forget about chores or have someone else do them).
• Follow an early bedtime schedule so you get some shuteye before the baby wakes up in the middle of the night.
• Practice good sleep hygiene such as having a relaxing bedtime routine and avoiding caffeine and alcohol before bed.
• Consider placing a bassinet or co-sleeper beside your bed so you don’t have to get out of bed to feed your baby. Be sure to learn about co-sleeping safety first.
• Share nighttime duties such as feedings (if you breastfeed, you can pump and your partner can bottle-feed) and diaper changes for longer uninterrupted sleep.
As challenging as it may be, being sleep-deprived is not a permanent or hopeless state. Catching up on lost sleep whenever you can is one way you can take care of yourself so you can take care of those you love. You’ve got this, momma! —Maris Mortel-Hiruntrakul
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