Symptoms: Sleep

We are starting a new (and our very first) series! This is our first week in the series simply titled “Symptoms”. Be on the look out every Wednesday for a discussion on an individual symptom that is common within postpartum depression and other maternal mental illnesses.

This week we are talking about sleep. I thought we could start with something a little less dramatic than self-harm, intrusive thoughts, or rage.

Sleep and rest in general is a struggle for many postpartum mamas—even if they aren’t struggling with the accompanying mental illnesses that many of us do. During pregnancy we keep waking up to pee, and afterward the baby is waking us to eat! Or baby’s sock comes off at 2 AM and it’s the end of the world! Restless leg syndrome and just being purely uncomfortable from a growing baby bump are more difficulties that women face during the pregnancy. Once baby comes they’re already sleep deprived!

For women struggling with PPD, all of those things ring true, but it comes with a few extra complications.

THE SPECIFICS

For some, the struggle is insomnia. No matter how hard you try, you can’t sleep. Your brain won’t stop thinking. In my experience and understanding, this is typically associated with anxiety. “Is baby breathing?”, “Am I failing my family?” “Will I always be this way?” and more thoughts arise that simply won’t let you fall asleep.

For others, the battle is with staying awake. These ladies find themselves sleeping more and more. Again–my understanding– this is typically associated with depression. It also can come along with lack of motivation (which we will talk more about at a later time). Or maybe it is simply because things are so emotionally difficult, that you would just rather sleep than be awake.

Others struggle with both! I know I did. I would have horrible insomnia at night and stay until 4 or 5 AM, but then during the day I would often lay in the bed napping for hours. It was a viscious cycle that left me completely sleep deprived and on edge.

WHY IT’S A PROBLEM

Whatever the case, sleep is important, especially to those of us struggling with maternal mental illness. Too much or too little feeds into the downward spirals of PPD/A. Too much sleep has the opposite effect and makes you feel sluggish. Which in turn causes you to want to sleep more. It also can make the depression worse. The physical act of being in a darkened room for long periods of time can cause depression to linger longer and I’ve never known anyone to sleep with the lights on. Too little sleep can make you irritable, enhancing the moodiness caused by PPD as well as trigger rage and crying spells.

HOW TO COMBAT THIS SYMPTOM

Here are some helpful tips to try if you struggle with sleep due to PPD/A.

If you find yourself sleeping too much try:

• Open up the windows. As previously mentioned in this post and in an earlier one, sunlight has a dramatic effect on our mood. The simple act of opening a window in the morning and letting the sunlight pour in will help us to wake up and get started on our day rather than linger in bed. If you are going to take a nap, then leave the window open.
• Try to get on a routine sleep schedule. Set a particular time to wake up and a bed-time. Schedule in naps and give yourself a time limit.
• Drink some coffee in the morning! Get up and get dressed. Get ready for your day. You are less likely to sleep all day if you feel confident and prepared to tackle the tasks ahead.

If you find yourself unable to sleep:

• Turn off all screens an hour before bed. Instead, grab a book and read. Dim the lights and take a relaxing bubble bath. Bonus points if you use a bath bomb!
• Drink some chamomile tea before bed.
• Talk to your doctor. He may be able to prescribe something to help you get the rest you need.
• Again, get on a sleep schedule. This is the only real time I would argue against naps as well. A full 8 hours at night is important for your health, so napping is only going to make sleeping at night that much harder.
• If the struggling is with your thoughts not turning off, then write down a list of your thoughts and worries. Sometimes simply getting it out on paper clears enough mental space for you to be able to sleep peacefully.

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**I am not a medical doctor. I am just sharing from my personal experience. I encourage you to speak to your doctor for medical advice on how to combat PPD/A**