Becoming a mother is a wonderful but also challenging experience, especially the state of fatigue and disrupted sleep after giving birth. New breastfeeding nights, along with having to adapt to a new schedule, make many mothers feel physically and mentally exhausted, according to Onlymyhealth.
Dr. Poornima Ramakrishna, Obstetrician and Gynecologist at Apollo Cradle & Children's Hospital (India), shares useful tips to help new mothers regain energy and improve sleep.
Why does postpartum fatigue occur?
According to Dr. Ramakrishna, after giving birth, the mother's body and mind undergo many major changes. Taking care of a newborn while recovering physically and mentally exhausted can both physically and mentally exhaust you. Interrupted sleep, the need to breastfeed regularly, and hormonal changes are the main causes of fatigue. This condition can negatively affect mood, concentration, and overall health.
Rest when possible
One of the most effective ways to combat fatigue is to rest whenever possible. Although this seems difficult for your baby's continuous schedule, you should ask for support from your husband or relatives in taking care of you at night to get enough sleep. Having a short lunch break is also very helpful, even just a few minutes can help improve energy and alertness.
Relax and practice mindfulness
Relaxation techniques such as meditation, deep breathing, or supervised muscle relaxation exercises help reduce stress, calm the mind, and promote better sleep. Spending a few minutes a day practicing mindfulness will help you control fatigue and feel lighter.
Gentle movement
Gentle exercise such as slow walking, yoga for beginners or stretching exercises help improve mood and improve sleep quality. Exercise also promotes physical and mental recovery. However, it is necessary to choose an exercise that is suitable for health and the recovery stage after giving birth.
Nourishing the body
A nutritious diet is a key factor in helping mothers recover their health and increase energy. Foods rich in protein, healthy carbohydrates, vitamins and minerals are essential. In particular, mothers need to drink enough water to maintain milk production and overall health.
Synchronize your schedule with your baby
Monitoring your baby's circadian rhythm and adjusting your rest time accordingly will help improve sleep quality. Avoiding caffeine and stimulants close to bedtime, while enjoying natural light during the day also helps your mother's biological clock become more stable.
Note
Doctor Ramakrishna says fatigue and difficulty sleeping after giving birth are normal, but you should not let them affect your life too much. If patient, receive support from relatives, rest properly, exercise gently and eat well, new mothers will quickly recover their health and sleep better, helping the motherhood journey become easier and more meaningful.
