How to Get Quality Sleep After A C-Section Delivery
Bringing a new life into the world is an incredible experience, but it comes with its fair share of challenges. If you have had a c-section, whether it was a planned caesarean section (c-section) or an unexpected c-section, it was a major abdominal surgery and there are many mechanics and nuggets of information that can help you sleep after giving birth. One of the most common post-surgery concerns is figuring out how to sleep comfortably and safely. This comprehensive blog post will teach you how to get sleep after a c-section.
Best Sleep Positions After a C Section
Sleeping on your back
Side Sleeping
Propped Up
Sleep Positions & Movements to Avoid for Optimal C-Section recovery
- Sleeping on Your Stomach: This can put undue pressure on your incision and cause pain.
- Heavy Lifting: Avoid lifting anything heavier than your baby to prevent strain.
- Twisting Movements: Be cautious with sudden movements to protect your healing body.
Tips for Restful Sleep After A C-Section
Remember Self-Care is Caring for Your Family
Practice Good Sleep Hygiene as Part of your C-Section Recovery
Getting adequate sleep can be a challenge, especially so after birth via cesarean. Despite the challenges, there are some small shifts you can implement to get rest. Good sleep hygiene can make a significant difference in how well you are able to fall or stay asleep. Here are some tips to try if getting a good night’s sleep feels out of reach:
- Keep a Routine: Try to go to bed and wake up at the same time each day. Your hormones and body processes that help you to regulate this process love a schedule! Try to go to bed and wake up within the same hour each night (for example bedtime is 8-9pm and wake up is 7-8am). Implement something into your routine that brings you joy and signals it’s time for bed. This can be a bedtime meditation, a book and sleepy tea, or a skincare routine you enjoy.
- Create a Comfortable Sleep Environment: Make your bedroom a sanctuary for sleep—cool, quiet, and dark. Consider removing devices from your bedroom. If you use a bedside bassinet, consider a sound machine in your bedroom to help muffle the grunts and movement from baby. Use a pillow that is breathable and provides good support.
- Limit Screen Time: Limit blue light and screens/TV the best you can to a minimum of 1 hour before bedtime. The blue light can serve as an espresso shot for your mind when you end the day with a scroll or look at it through the night. This can lead to worse sleep quality which we know can make you more likely to develop perinatal mood and anxiety disorders.
Before Your Cesarean: Prepping for Postpartum Sleep
Share Your Worries and Make a Plan
Discuss your sleep concerns with your healthcare provider and support system and make a plan for post-surgery recovery. Knowing what to expect can ease anxiety and make the process more manageable. Sleep after a c section will absolutely feel different, but with the right support and tools, you can feel confident in a plan that can help you to protect sleep after the birth of your baby.
Products That Can Help You Get Higher Sleep Quality
Consider investing in products designed to improve comfort and aid in recovery:
- Maternity Pillows: These can provide support during sleep and give you more options when it comes to positioning. Invest in pillows to make the positioning mentioned above more attainable depending on your preference or a sleep position promotes optimal blood flow and allows you to combat sleep problems stemming from discomfort.
- Belly Bands: These can help support your abdomen and reduce strain on your incision. Some people find comfort in sleeping with a soft belly band on to help, so long as it doesn’t put too much pressure or rigidity in that area. Experiment here to see if this is something that helps or hinders your sleep.
- Comfortable Bedding: Soft, breathable sheets and blankets can make a big difference. It is really common to sweat a lot after delivery, especially a cesarean delivery, because of all of the excess fluid you receive in the hospital. Make sure you have a couple of sets of breathable, lightweight sheets to swap out those first few weeks.
Lower Your Furniture or Create A Temporary Set Up
Read Up on How to Get Restful Sleep
Restful Sleep Is Possible After A C-Section, Mama
Getting quality sleep after a C-section is essential for your recovery and overall well-being. By finding safe and comfortable positions, practicing good sleep hygiene, and preparing in advance, you can set yourself up for a smoother postpartum experience. Remember, taking care of yourself is the best way to ensure you’re able to take care of your new baby.
For those looking for more tailored advice and products to support your postpartum journey, we invite you to explore our Emotionally Preparing for the Fourth Trimester Course and Motherhood Community. Wishing you a restful and speedy recovery!
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Lauren Hays, PMHNP
Lauren was a licensed and trained registered nurse in the NICU and has since made a career shift to focus on mental health. Lauren is now a board certified Psychiatric Mental Health Nurse Practitioner, focusing on women’s health and wellness. She is a mom of three precious little men who has turned her pain into passion.
