No one expects their sleep to be perfect after having a baby, but you might be surprised to find that midnight feeds and unexpected wake-ups may not be the only factors that keep you awake.

From hormonal changes to physiological adaptations, our bodies go through a lot of changes during and after pregnancy – all of which can lead to disruptions with our sleep.

Of course, the last thing you want when your baby finally goes down is to be left tossing and turning. But the good news is that there are ways to alleviate the impact of these factors on your ability to nod off. The first step is getting to know what’s going on and working out what might help.  

So, to give you the tools you need to get to the bottom of your sleep disruption – or at least be aware of what can happen before you reach that point – we asked Martin Seeley, sleep expert at Mattress Next Day, to talk us through the 10 postpartum sleep disruptors that have nothing to do with your baby and share some tips for dealing with sleeplessness. Here’s what he had to say. 

You don’t need us to tell you that birth takes a lot out of your body. The amount of energy and resources it takes to grow and give birth to a baby can lead to a number of nutrient deficiencies – some of which can have a knock-on effect on your sleep. These deficiencies include:

Magnesium

“Magnesium regulates the neurotransmitters that send signals to the brain via the nervous system, working to calm the body in preparation for sleep,” Seeley explains. Magnesium also helps to relax the muscles, which will stop you from getting that restless sensation when you lie down.

Vitamin D

“Vitamin D aids in the regulation of the feel-good hormone serotonin,” says Seeley. “The hormone not only impacts mood, but also the body’s sleep-wake cycles.” 

Vitamin B6 and B12

“B6 and B12 deficiencies can not only cause an overwhelming feeling of fatigue but hinder a person falling asleep,” Seeley says. A B12 deficiency can also lead to shorter sleep duration, so if you keep finding yourself waking up early without reason, that could be a potential cause.  

The dull ache of joint pain is guaranteed to keep you up, and it’s not uncommon to experience this discomfort in various areas of your body following childbirth.

“This is because of an increase in the hormone relaxin,” Seeley explains. “As its name suggests, relaxin relaxes the ligaments in the joints to help support the pregnancy and labour, but it also decreases their stability, causing aches and pains.”

To remedy this, Seeley recommends ensuring your joints are fully supported as you sleep. “Having a pillow under your knees and perhaps your lower back will support your joints and help safeguard your sleep,” he says. “If the pain doesn’t subside after several weeks or it’s severe, contact a professional.” 

The hormonal changes that happen after childbirth can also lead to changes in your digestive system, which can have a noticeable impact. “As the body experiences a fall in the hormones progesterone, oestrogen and relaxin, the digestive system begins to slow, leading to bloating,” Seeley says.

“The pelvic floor muscles can also be weakened or damaged during birth, leading to issues such as constipation or difficulty controlling your bowel movements,” he adds. “Both instances can cause discomfort, often hindering sleep.”

While both things will usually go away on their own, it’s worth seeking the advice of a pharmacist if you’re struggling. They may be able to prescribe medications such as Buscopan.  

Night sweats aren’t just reserved for menopause – they’re a common occurrence in the first few weeks after birth. This is because the rapid drop in hormones that occurs after birth can make it hard for the body to regulate its temperature. This can lead to excessive sweating.

However, says Seeley, there are things you can do to make your sleeping experience more comfortable. “Consuming plenty of water to maintain hydration helps the body’s temperature regulation,” he says. “You can also try avoiding synthetic fabrics and replacing them with breathable cottons or linens. And layering your bedding is another great way to manipulate your temperature throughout the night as you can ‘remove and replace’ when necessary.” 

Another hormonal change that can lead to sleep disruption post-birth are the increasing levels of prolactin – the hormone produced by the pituitary gland which helps to stimulate milk production.

According to Seeley, prolactin can increase your arousal threshold, making it much more likely for you to wake up to sounds like your baby crying or even the slightest noise.

Many women also find they’re simply more sensitive to sound post-labour – an adaptation experts believe could exist to help us better detect sources of danger that could threaten our babies.

However, it’s not just the ways our bodies adapt to motherhood that could be to blame. Indeed, according to Seeley, sleep deprivation could also play a role. “Lack of sleep leads to the brain becoming slower at filtering out everyday sounds that it would usually regard as irrelevant,” he says. “As a result, the noises feel louder than usual and particularly intrusive.”

Of course, being able to hear the tiniest noise isn’t conducive to a good night’s sleep, so it’s not abnormal to find yourself waking up more easily than usual as a result. But you can’t just stick earplugs in when you’re the parent to a newborn baby – so what’s the solution?

Seeley recommends a nervous system-focused approach. “Insufficient sleep impacts the brain’s amygdala and prefrontal cortex, both of which play an instrumental role in regulating emotion,” he says. “The amygdala’s sensitivity is increased, leading you to become very reactive to stimulants around you, whilst the prefrontal cortex becomes less effective. Although difficult, try practising a minimum of 10 minutes of silence a day. This will help to regulate the nervous system and work to reset your emotional responses.” 

A condition known as postpartum thyroiditis occurs in about 5–10% of women following birth, abortion or miscarriage, which can lead to temporary hyperthyroidism followed by hypothyroidism. Experts don’t actually know what causes this condition, but it is similar to the autoimmune disease Hashimoto thyroiditis and can cause sleep issues as a result – especially during the first few months after giving birth.

Other symptoms associated with postpartum thyroiditis include a spike in anxiety, palpitations, fatigue and irritability followed by weight gain, constipation, dry skin and intolerance to cold weather. If you’re worried about your thyroid health, please speak to your GP. 

It’s normal to be a bit wary after childbirth, but some people experience a state known as postpartum hypervigilance – a heightened state of awareness caused by a state of stress.

“Hypervigilance occurs when your brain keeps you on high alert to keep you – or in this case, your baby – out of harm,” he says. “It can range from normal new parent worries to more severe postpartum anxiety, like having an intense fear that something bad will happen to your baby if they’re not in your arms.”

Because hypervigilance can leave you feeling on edge at all times, it can wreak havoc with your sleep – making it hard both to nod off in the first place and stay asleep once you’re there.

“To help, practise relaxation techniques like meditation and deep breathing – not just before sleep but throughout the day, when possible, to help promote relaxation and to reduce stress and anxiety,” Seeley adds. “If you’re experiencing more serious anxiety, talk to your partner, friends and family for support, or seek professional help.” 

Images: Getty