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• Sleep after having a baby.

  May 13, 2011 at 4:01pm

  Hello Experts,
  Even though my toddler no longer wakes through the night, I still do. Which is quite frustrating considering how tired I am.
  Is it just that my sleep cycles have been disrupted? Is it hormonal? Yoga is definitely helping...Anything else you can recommend, from a nutritional or lifestyle perspective is really appreciated.
  Namaste,
  Addison

  • 
    drwiley
    

    Hello Addison,
    Insomnia can sometimes be tricky to treat as there are so many possible causes and contributing factors. It may be from a long term pattern development of waking regularly during your child's infancy, it may be hormonal, or it may be for some other reason. As your child continues to sleep through the night hopefully your sleep will become deeper, longer and more refreshing, and there are some interventions that you could try to help speed this process.
    1. Stick to a regular bedtime and wake up time. The routine is just as beneficial for you as it is for baby.
    2. Sleep in absolute darkness. Try to minimize outside noise, and consider a fan or white noise machine if there is lots of ambient noise. Earplugs may be useful for some (like me!) but are not recommended for mothers.
    3. Herbs such as valerian, passionflower, skullcap, chamomile, melissa/lemon balm, tilia, are good for calming. Note that 5-10% of the population may have an opposite reaction to valerian where is makes them more alert, but for the majority it is an effective sedative. If you have any allergies to plants ensure that the above herbs aren't part of the same family that causes your allergy.
    4. Traditional Chinese Medicine maps the organs and their physical and emotional functions to various times of the day. If you are waking at a particular time it may be useful to consider the organ and give it a little extra attention in the next few days. Gall Bladder relates to 11pm-1am, Liver to 1-3am, Lung to 3-5am, and Large Intestine is 5-7am. If you are waking in the Gall Bladder or Liver times you may wish to increase cruciferous vegetables (broccoli, cauliflower, kale, cabbage, mustard greens, turnip, kohlrabi, etc) and onion family members (leek, garlic, shallot) as well as bitter tasting foods and beets, in order to support detoxification and bile flow. The imbalance may also be on the emotional rather than physical plane. The Gall Bladder governs decisiveness, and the Liver is the seat of anger.
    The Lungs govern Qi and regulate fluids in the body. They are affected by grief and worry. If you are waking during the Lung time check in to see you if feel tight in the chest, and be sure to focus on deep breathing for the next little while (more than usual). Is there any grief or sadness that you can let go of?
    Large Intestine deals with our ability to "Let go". If you are waking in this time you may want to consider a high quality probiotic supplement, and a focus on bowel regularity, tone, and function. Perhaps an increase in fiber is necessary.
    5. I like the affirmation for insomnia from Louise Hay: "I lovingly release the day and slip into a peaceful sleep knowing that tomorrow will take care of itself.". I find it a helpful antidote to a chatty mind and will repeat it as a mantra when my sleep suffers.
    
    There may be hormonal influences at play, but that is difficult to self-diagnose and to discuss remedies for in a post. There may be other factors involved as well, but the fact that yoga is helping already suggests that consistency and time will be key. Keep building a good evening and sleep routine for yourself and your child, and if your sleep continues to be a problem then seek the help of a health professional near you who can work with you more one on one.
    
    Warmly,
    Dr. Demierre

    By an expert 2 years ago in Vancouver, CA

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• April 30, 2011 at 5:36pm

  Sleep Well, Be Well. Getting sleep is paramount for me, to be at my best - for me and for my daughter, and my career. Heading back to work after maternity leave but still waking up in the middle of the night, unable to go back to sleep even though I'm sooo tired and even though my babe sleeps through the night now (most of the time). Being a parent has to be one of life's greatest (if not the best) experience. Now if only I could do it with a rested self, it'd be sheer heaven. Thank-you for the Challenge!

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