In a nutshell
- Postpartum fatigue is characterized by chronic tiredness, persistent dips in physical and mental energy, and impaired concentration and attention.
- 40% of women experience postpartum fatigue during the first week or so following the delivery.
The experience of giving birth and caring for a newborn can be incredibly exhausting. While many women cope by squeezing in extra sleep whenever they can and returning to their daily routine, doctors warn that this approach can worsen a less-discussed condition called postpartum fatigue. This condition goes beyond simply feeling wiped out and is characterized by chronic tiredness, persistent dips in physical and mental energy, and impaired concentration and attention that cannot be fully resolved with extra sleep.
The condition often goes unnoticed as it gets dubbed as a symptom associated with parenthood. According to a report published in the British Medical Journal, around 40% of women experience postpartum fatigue during the first week or so following delivery.
What drains the moms?
One of the most obvious reasons for feeling drained after giving birth is the physical labor that the body undergoes during delivery. This is especially true if the birth involved a cesarean section, as the body is also recovering from surgical interventions.
Lack of Sleep Efficiency Contributes to Postpartum Fatigue
Sleep disruption is another reason for postpartum fatigue, as mothers attend to their newborn’s needs throughout the night. During this time, sleep efficiency, which is defined as the proportion of time spent sleeping compared to the time spent in bed, is typically the lowest. Sleep continues to be erratic and difficult to come by in the early months before the infant develops a sleep regimen.
Breastfeeding is another factor that can contribute to postpartum fatigue, and not just because of the frequent nighttime feedings. When a mother nurses, her body produces prolactin, a hormone that helps boost milk production but also causes fatigue. This is because prolactin can affect dopamine levels in the body, which are linked to sleep.
Mothers who bottle-feed their newborns may also experience similar fatigue. Several studies have found no significant difference in tiredness levels between postpartum mothers who breastfeed and those who bottle-feed.
How to manage the baby blues
Here are some ways to manage fatigue:
1). Get plenty of rest: Try to get to bed as soon as your baby is settled. Better yet, consider going to bed earlier and delegating evening infant care to your partner, if possible. It’s also a good idea to nap when your baby does, or at least take some time to put your feet up and rest during the day. This can help you recharge and stay energized throughout the day.
2). Seek help: Don’t hesitate to reach out to family and friends for help during the postpartum period. If possible, consider hiring a postpartum doula or night nurse to assist you. These professionals can help with tasks such as running errands, handling housework, preparing meals, providing breastfeeding support, monitoring older children, or caring for the infant while you rest. Having extra help can alleviate some of the exhaustion and allow you to prioritize your own self-care.
3). Do not skip meals: Opt for healthy food choices that can provide sustained energy, such as those high in complex carbohydrates and protein. Avoid relying on caffeine and sugary treats for a quick boost of energy, as they can lead to a crash later on.
4) Don’t skip supplements: It’s important to continue taking prenatal vitamins, especially if you are breastfeeding. Your body needs additional nutrients to aid in postpartum recovery. Nutrients such as iron, vitamin B12, vitamin D, and iodine are particularly essential for postpartum nutrition.
5). Take care of yourself: It’s crucial to prioritize your physical and mental health during the postpartum period, as neglecting it can impact your ability to care for your baby. If you have tried the coping strategies mentioned above, and you continue to experience symptoms of postpartum exhaustion after a few weeks, don’t hesitate to contact your physician for assistance.
