How to manage the sleep cycle for new mothers after delivery?

Question

Hello doctor,

I gave birth to a baby girl two months back, and feel exhausted during the day due to lack of proper sleep at night, I do not get sleep even during the daytime, and this is causing headaches and tiredness throughout, kindly help me manage my sleep cycle.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understand your concern. You can also try to follow the below guideline for the sleep cycle.

1. You need to fix your time for sleep, which means you must fix the time to sleep and awake.

2. You must not do any other activities in bed.

3. You must not just lie down on the bed without any reason, the bed is just meant for sleep.

4. Wear loose and comfortable clothes for sleep.

5. Take light food at night or dinner at least three hours before sleep.

6. You can take a maximum of 20 minutes of nap a day.

7. Do not use a mobile or TV or laptop for at least half an hour before sleep.

8. Try to maintain an adequate temperature in your room, which means not so cold not so hot.

9. Have a proper bed and pillow.

10. Make sure there is no noise or disturbance at night.

11. You can drink warm milk with turmeric before sleeping. I hope I have cleared all your doubts.

Thank you.