In the realm of motherhood, sleep deprivation often takes center stage. The joy and delight of bringing a new life into the world can quickly fade as the reality of postpartum sleep deprivation sets in. As a new mom, your lack of sleep can have a profound impact on your mental health, particularly when it comes to sleep deprivation and postpartum depression.
But what is the relationship between being sleep-deprived and postpartum depression?
Well, that relationship is, unfortunately, a close one. Sleep deprivation and postpartum depression often go hand in hand, with one exacerbating the other. However, the link between the two is complex and involves biological, psychological, and environmental factors.
Understanding postpartum sleep deprivation and its link to postpartum depression can help you identify your symptoms and realize when it’s time to get professional support. (But remember, it’s never too early to get help, even if you just feel “off.”)
Postpartum Depression Treatment in San Diego
The Impact of Postpartum Sleep Deprivation on Mental Health
Research shows that new mothers who experience chronic sleep deprivation are at a significantly higher risk of developing postpartum depression. Lack of sleep affects mood and impairs cognitive function and emotional regulation.
Postpartum sleep deprivation, or any sleep deprivation for that matter, disrupts the delicate balance of neurotransmitters in your brain. This leads to an increased likelihood of developing postpartum (or regular) depression. The chronic fatigue and exhaustion associated with postpartum sleep deprivation can make it more challenging for you as a new mom to cope with the demands of caring for a newborn, again contributing to feelings of depression.
The postpartum period is a vulnerable time for new moms. The exhaustion and physical strain of caring for your new bundle of joy, when combined with sleepless nights, creates a perfect storm for developing postpartum depression.
Sleep Deprivation, Hormones, and Sleep
One of the critical ways postpartum sleep deprivation affects your mental health is by disrupting your body’s hormonal balance. Sleep is crucial in regulating hormones like cortisol (your stress hormone), serotonin (your happy hormone), and melatonin (your sleepy hormone). And when your sleep gets disrupted, these hormones often become dysregulated, leading to increased stress levels, mood swings, and a higher risk of developing postpartum depression.
After childbirth, women typically experience a drop in progesterone, which has a natural soothing effect and promotes sleep. The sudden withdrawal of progesterone you feel can disrupt your sleeping patterns and lead to frequent awakenings during the night. In contrast, after birth, prolactin levels, the hormones responsible for milk production, rise. This rise can interfere with sleep by causing discomfort and engorgement.
And then there’s melatonin. When your circadian rhythm, or your body’s internal clock, gets disrupted, your melatonin production also changes. When this happens, you experience even more sleep disturbances and an increased risk of postpartum depression.
Sleep Deprivation and Its Effects on Cognitive Function
Sleep deprivation also impairs cognitive function and emotional regulation. Studies reveal that sleep-deprived individuals are more likely to experience difficulties in decision-making, problem-solving, and managing emotions, heightening feelings of new-mother anxiety and depression.
Not getting enough sleep can impair the consolidation of new information and make it difficult to retain and recall information. This can further contribute to feelings of frustration and overwhelm as a new mom.
Your executive functions, which are essential for planning, problem-solving, and decision-making, are also adversely affected by postpartum sleep deprivation. As an exhausted mom, you’re more likely to make impulsive decisions, have trouble focusing, and experience diminished cognitive flexibility. This can hinder your ability to effectively navigate the challenges of motherhood and contribute to feelings of inadequacy and stress.
Strategies for Managing Sleep Deprivation as a New Mom
While sleep deprivation may seem inevitable as a new mother, you can do some things to manage it better and mitigate its effects. Here are some helpful tips if you are a new mom struggling with sleep deprivation:
- Nap when the baby naps: Yes, we know you’ve heard this, and it can be easier said than done. But there is a reason you’ve heard this tip before – it’s helpful. Do your best to take advantage of your baby’s nap times and prioritize your rest over anything else on your to-do list. Even a short power nap can help restore energy levels and improve your mood.
- Establish a sleep routine: Again, we know babies are unpredictable, but try to create a consistent sleep routine that signals your body when it’s time to sleep. Even though you feel exhausted, it’s important to try to get into a routine (just like your baby!) to help your body wind down, release the appropriate hormones, and help you restore your sleep schedule.
- Share nighttime responsibilities: If possible, enlist the help of your partner or a trusted family member or friend to share nighttime responsibilities. Taking turns caring for your baby can provide much-needed rest and support for you and your partner.
- Prioritize self-care: Even if it’s in small ways, make self-care a priority. Take time to engage in activities that bring you joy and help you relax. Consider taking a walk, practicing mindfulness, or indulging in a hobby.
- Create a sleep-friendly environment: Make your room as comfy and sleep-conducive as possible. Use blackout curtains, white noise machines, and comfortable bedding to create a peaceful environment that promotes restful sleep.
Choose BOLD Health for Postpartum Depression Treatment in San Diego
It’s absolutely critical you understand that having postpartum depression is not your fault. It is a diagnosable mental health condition that affects approximately one in eight women in the U.S.
If sleep deprivation and postpartum depression are overwhelming you, seeking professional help is vital. Our physician-led team of postpartum depression treatment experts can help you navigate your symptoms and overcome them. Several of our experienced providers are women with advanced training in Maternal Mental Health. That means you can trust our postpartum depression therapy in San Diego.
You are not alone. We are dedicated to providing you with evidence-based, customized postpartum depression treatment in San Diego so you can enjoy being a new mom. We’ll ensure you get the most ideal treatment specifically tailored to you and may include:
- individual therapy
- group therapy
- medication management
- intensive outpatient program (IOP in San Diego)
You deserve to feel more like yourself. Contact us to learn more about our options for postpartum depression therapy in San Diego. We look forward to helping you finally enjoy your new little family.