Why Does Postpartum Anxiety Get Worse at Night?

If you're feeling overwhelmed by postpartum anxiety, especially when the sun goes down, you're not alone. Adjusting to life with a newborn can be all-consuming, and the exhaustion of those sleepless nights only adds fuel to the fire. But here's the good news: there are ways to ease that nighttime anxiety and finally get the rest you need.

We’re here to explore some strategies to help you sleep better and find relief from postpartum anxiety. From creating a calming bedtime routine to optimizing your sleep environment, we’ve got practical tips to share with you. It can grt better!

As moms and therapists who’ve been there, we understand the relentless nature of postpartum anxiety. We believe that a well-rested mama is a happier mama, and we're here to help make that possible.

Understanding Postpartum Anxiety: A New Mom's Challenge

Let's be real: becoming a mom is something that turns your world upside like you would not believe! One of the hardest parts is dealing with postpartum anxiety, which can hit hardest in the quiet of night when all you want is some rest. Postpartum anxiety can look like constant worry about your baby’s safety or doubting your abilities as a parent.

Take Sarah, for example. Every time her baby, Emma, cried, Sarah's mind would spin into overdrive, fearing the worst. She found herself checking on Emma multiple times a night, making sure she was breathing. It wasn't just worry—it was postpartum anxiety stealing away Sarah’s peace and sleep.

Why Postpartum Anxiety Feels Worse at Night

Nighttime seems to magnify everything, doesn’t it? The house is quiet, and your thoughts have room to run wild. Hormonal changes, sleep deprivation, and the constant demands of caring for a newborn can all contribute to increased anxiety at night. Symptoms can include racing thoughts, trouble falling or staying asleep, and physical signs like a racing heart or muscle tension.

If you find yourself awake with your baby multiple times a night, know that there are small, realistic steps you can take to ease your anxiety:

1. Mindful Feeding: When you’re feeding your baby, try focusing on the details of the moment—your baby’s breathing, the warmth of their body against yours. This can help ground you and pull you out of the anxiety spiral.
2. Nighttime Notes: Keep a notebook next to your bed. Write down any worries that come up. Seeing them on paper can help you release them until morning.
3. Tag Team: Share the load if you have a partner. Taking turns can lighten the mental and physical burden of those nighttime wake-ups.
4. Gentle Movements: A few light stretches or walking around the room can help release some of that pent-up tension when you’re feeling overwhelmed.

Creating a Sleep-Friendly Environment

Creating a soothing sleep environment can also make a big difference. Keep your room cool, dark, and quiet. Use blackout curtains, a white noise machine, or even a cozy blanket that makes your bed feel inviting. Try to avoid using your bed for anything other than sleep to strengthen that sleep association.

Establishing a Calming Bedtime Routine

Developing a consistent bedtime routine can work wonders. Simple activities like taking a warm bath, practicing mindfulness, or reading a book can signal to your body that it’s time to wind down. Avoid screen time and other stimulating activities right before bed to help your mind and body prepare for sleep.

Managing Anxiety Before Bed

Incorporating techniques like deep breathing exercises, mindfulness meditation, or progressive muscle relaxation can help you manage anxiety before bedtime. Sarah found that taking a few minutes for deep breathing before laying down helped her release the tension that had built up throughout the day.

Seeking Professional Help

Sometimes, the anxiety feels too big to handle alone, and that’s where our team comes in. Reaching out for professional support is a strong step toward feeling more like you again. At Couples to Cradles Counselling, our mom therapists can help you feel more in control of your anxiety, rather than your anxiety controlling you! We have perinatal certified mental health therapists that can help you find relief on even your hardest days.  Book a free 20 minute consultation with a therapist of your choosing here (open to Canadians only right now). With the right therapist and support, you can start to enjoy these days again.

You deserve to feel at peace, and there’s a community here to support you. Let’s tackle postpartum anxiety together, and start enjoying motherhood again!

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