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This article was co-written by Rebecca Levy-Gantt, MPT, DO. Rebecca LevyGantt is an obstetrician and gynecologist who runs a private business in Napa, California. Dr. LevyGantt specializes in menopause, perimenopause, and hormone management, including biologic and mixed hormone therapy and replacement therapy. She is also a nationally certified menopausal physician and is on the national list of physicians specializing in the management of menopause. She received a master’s degree in physical therapy from Boston University and a doctorate in orthopedic medicine from the New York University School of Orthopedic Medicine.
There are 10 references cited in this article that you can view at the bottom of the page.
There’s a lot you’re not told about the consequences of a cesarean, including difficulty sleeping during recovery. Disruptions like having to wake up in the night to feed your baby are inevitable. However, if you can arrange a little before surgery and make some small adjustments to your sleep habits, you will get the sleep you need to recover and fulfill your role as a mother.
Steps
Prepare the sleeping place
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Keep items you need at night near your bed. Preparing your bedroom days before your baby’s birth will help you feel comfortable when you get home. Put essentials at your fingertips to make things easier at night. [1] X Research Source
- Things you may need include medical supplies such as tampons, gauze, topical medications, ice packs, and personal items such as books, hand cream, some pillows, and blankets.
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Use a low bed frame. High beds can make it difficult to get in and out of bed. If possible, you should buy a low bed frame to place the mattress. This will make it easier for you to get in and out of bed. [2] X Research Source
- If you can’t afford to buy a whole new bed frame, a comfortable sofa can be a good place to sleep in the days after the cesarean section.
- If possible, try to arrange the sleeping space on the same floor as the living space. Similar to high beds, stairs can be difficult for you in the days following surgery. Try to avoid going up and down stairs whenever possible.
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Get some extra pillows on the bed. You don’t know how many pillows you need to be comfortable on your first nights, so just be a little more careful. Prepare a few more pillows to make them comfortable while sleeping.
- You can use several different types of pillows, such as throw pillows, neck pillows, and back pillows. A wide variety of pillows will give you more options. Experiment with different combinations to find the most comfortable position.
- Try placing one pillow behind your back and one under your belly so you don’t move while you sleep.
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Create a quiet and dark environment in your sleeping area. A dark and quiet room will make it easier for you to fall asleep and stay asleep after surgery. Turn off all the lights and don’t leave glowing devices like phones, computers, and tablets in the bedroom. If you like soft sounds while you sleep, you can play music or white noise. [3] X Trusted Source Mayo Clinic Go to Source
- If there is a lot of light in the room where you live, consider using blackout curtains.
- You can download relaxing music from many online stores, or buy CDs in stores or online.
Adjust sleep habits
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Lie on your back to avoid putting pressure on the incision. Most women who have a caesarean section are most comfortable lying on their backs. This position prevents the incision from being compressed. Many people use pillows to relieve pressure on their hips, knees, and lower back when sleeping on their backs. [4] X Research Sources
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Lie on your side if you don’t like lying on your back. Some women find lying on their side more comfortable than on their back. Pillows placed around the hips and abdomen can help keep the person lying on their side from rolling toward the incision. Find the most comfortable sleeping position for you, taking care not to press on the incision. [5] X Research Sources
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Avoid sleeping on your stomach to avoid irritating the incision. Avoid lying on your stomach until the surgical scar has healed and the sutures have been removed. The prone position can put pressure on the incision and cause irritation around the wound. The risk of sutures also increases when you lie in this position. [6] X Research Sources
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Lie on a pillow with your head elevated to help control sleep apnea. Sleep apnea affects many pregnant and postpartum women. You can use several pillows to prop your head and shoulders higher than your upper body and keep your airway open while you sleep. This can help you sleep deeper and longer if you have sleep problems after a cesarean section. [7] X Research Sources
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Take advantage of sleep when the baby sleeps. In the time after you give birth, things like breastfeeding and changing diapers will often disrupt your sleep. In order for your body to fully rest and recover, you should try to sleep every time your baby sleeps, even during the day. Ask your husband, family member or friend to help you with household chores and take the necessary time to rest. [8] X Research Sources
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Use a postpartum belly band to support your belly while you sleep. This item is often used by mothers after giving birth to support the back, reduce back pain and make it more comfortable to move. Abdominal belts are usually worn during the day but can also make you more comfortable at night if you have trouble sleeping. Try a few different types of belly band and find one that won’t stick, itch, or dig into your skin.
- You may need to wear a different type of bra during the day and at night. A tighter bra can provide better support during the day, while a looser bra can provide nighttime support without feeling tight.
Relieve pain and discomfort
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Take an over-the-counter anti-inflammatory medication before bed. An anti-inflammatory pill like ibuprofen can help reduce swelling, pain, and discomfort after a cesarean section. You can take an over-the-counter pain reliever before bed as recommended by your doctor or the directions on the box to reduce discomfort while sleeping. [9] X Research Source
- Talk to your doctor about the right pain reliever. Most anti-inflammatory drugs do not pass into colostrum, so you can take them while you’re breastfeeding.
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Start walking as soon as your doctor gives you permission to do light exercise. Do gentle exercise every day to sleep better. Try starting with walking for as long as your doctor recommends, then gradually increase the amount of exercise as the wound heals. [10] X Research Source
- Walking improves circulation and aids in the recovery process.
- Usually, you’ll have a follow-up visit 6 weeks after giving birth to make sure the incision is healing. During this follow-up visit, your doctor will tell you whether you should exercise based on your condition. Follow your doctor’s instructions exactly and call your healthcare provider if you have any questions.
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Talk to your doctor if you have trouble falling asleep or staying asleep. If you have pain, discomfort, or any other problem that’s keeping you awake, talk to your doctor. They can create a plan to help you relieve pain and get good sleep that meets your needs. [11] X Research Source
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Ask people to help you with housework and mental encouragement. After a cesarean section, your body will need time to rest and recover. Talk to your husband, family member or close friend and ask them to help with some household chores or support you through your post-baby emotions. [12] X Trusted Source Mayo Clinic Go to Source
- If you are afraid to ask a loved one, you might consider hiring a nanny, nanny or nurse to take care of your mother after giving birth. A support group or postpartum group is also a great source of encouragement.
- Talk to your doctor if you have any signs of postpartum depression, such as feeling worthless, self-harming, or having trouble eating. Talking to friends and other new moms can also help you deal with negative emotions. You are not alone.
- You don’t have to plan for long-term support if you don’t want to. Many people after 6 weeks are well enough to return to daily activities. Give yourself the time you need to recover and be ready to fulfill your role as a mother as soon as possible.
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Eat a balanced diet instead of convenience foods. Eat foods rich in vitamin C and protein to reduce inflammation and fuel your body. Try to limit red meat as red meat can make inflammation worse. Your doctor can give you nutrition advice and stool softeners if you’re constipated after giving birth.
- Remember not to strain during bowel movements to avoid injuring the incision or the pelvic floor.
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This article was co-written by Rebecca Levy-Gantt, MPT, DO. Rebecca LevyGantt is an obstetrician and gynecologist who runs a private business in Napa, California. Dr. LevyGantt specializes in menopause, perimenopause, and hormone management, including biologic and mixed hormone therapy and replacement therapy. She is also a nationally certified menopausal physician and is on the national list of physicians specializing in the management of menopause. She received a master’s degree in physical therapy from Boston University and a doctorate in orthopedic medicine from the New York University School of Orthopedic Medicine.
There are 10 references cited in this article that you can see at the bottom of the page.
There’s a lot you’re not told about the consequences of a cesarean, including difficulty sleeping during recovery. Disruptions like having to wake up during the night to feed your baby are inevitable. However, if you can arrange a little before surgery and make some small adjustments to your sleep habits, you will get the sleep you need to recover and fulfill your role as a mother.
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