Sleeping On Your Back<\/strong><\/h3>\n\n\n\nSleeping on your back while pregnant is still recommended, but this position is also recommended for people recovering from surgery. <\/p>\n\n\n\n
This position puts the least amount of strain on your incision site. You can add a body pillow or a tightly rolled blanket or towel underneath your knees or arms. <\/p>\n\n\n\n
With this position, you’ll want to be mindful of getting out of bed. Don’t sit up straight, but instead use the three-step \u201clog roll\u201d method as follows:<\/p>\n\n\n\n
Step 1<\/strong> \u2013 Roll onto the side.<\/p>\n\n\n\nStep 2<\/strong> \u2013 Lift leg off the floor and slide down to next step.<\/p>\n\n\n\nStep 3 <\/strong>\u2013 Roll over onto the other side. Before you move your legs off of the bed, fully roll over onto your side with your knee bent.<\/p>\n\n\n\nUsing your arms slowly push your body into an upright seated position \u2014 being sure to maintain your abdominal muscles relaxed as you move. <\/p>\n\n\n\n
Then make sure you’re in a fully upright seated posture before you stand up.<\/p>\n\n\n\n
Finally, you’ll also want to use the ‘log roll’ method in reverse to lie back down on the bed.<\/p>\n\n\n\n
Incline On Your Back<\/strong><\/h3>\n\n\n\nThis position is similar to sleeping on your back, except that you tilt your hips towards your belly button. <\/p>\n\n\n\n
This helps keep pressure away from your incision site. If you feel like you need more support, you can place pillows under your knees and\/or shoulders.<\/p>\n\n\n\n
Side-Lying<\/strong><\/h3>\n\n\n\nIf you’ve already had a cesarean, then lying on your side will help prevent blood clots from forming at your incision site. <\/p>\n\n\n\n
However, it’s important to avoid putting too much weight on your incision site by placing pillows between your legs. Also, you should try not to lean against anything.<\/p>\n\n\n\n
Upright Sleeping Position<\/strong><\/h3>\n\n\n\nSleeping upright is a great choice when you’re breastfeeding. You’ll be more comfortable and less likely to wake up your baby when you sleep this way. <\/p>\n\n\n\n
Invest in some supportive pillows. Upright sleeping isn’t a long-term solution, but it does help women get some rest during pregnancy. <\/p>\n\n\n\n
Most women can transition back to a regular sleep pattern within two weeks after giving birth.<\/p>\n\n\n\n
Best Ways To Get A Good Night’s Sleep<\/strong><\/h2>\n\n\n\n
<\/figure><\/div>\n\n\nSleep deprivation can lead to all sorts of health problems, including heart disease, diabetes, depression, anxiety, and even cancer. <\/p>\n\n\n\n
So how do you get a good night’s sleep? Here are some tips that might work for you.<\/p>\n\n\n\n
Avoid Caffeine<\/strong><\/h3>\n\n\n\nCaffeine stimulates the nervous system, which makes it harder to fall asleep. Coffee, tea, chocolate, soda, and energy drinks contain caffeine.<\/p>\n\n\n\n
Exercise Regularly<\/strong><\/h3>\n\n\n\nExercise increases endorphins, natural painkillers that make us sleepy. Try walking, swimming, dancing, biking, or jogging.<\/p>\n\n\n\n
Eat Well<\/strong><\/h3>\n\n\n\nEating healthy foods, such as fruits, vegetables, whole grains, fish, and nuts, helps reduce stress and keeps our bodies functioning properly.<\/p>\n\n\n\n
Do Relaxation Exercises<\/strong><\/h3>\n\n\n\nMeditation, yoga, deep breathing, progressive muscle relaxation, guided imagery, massage, and music therapy have been shown to improve the overall quality of life.<\/p>\n\n\n\n
Take Time To Wind Down<\/strong><\/h3>\n\n\n\nTry reading, listening to music, taking a bath, writing in a journal, or watching relaxing television shows.<\/p>\n\n\n\n
Go To Bed Early<\/strong><\/h3>\n\n\n\nGetting enough sleep means going to bed earlier than usual. It’s easier to fall asleep if we haven’t spent many hours awake.<\/p>\n\n\n\n
Don’t Stay Up Late<\/strong><\/h3>\n\n\n\nIt takes about eight hours of uninterrupted sleep for your brain to produce its highest level of alertness.<\/p>\n\n\n\n
Use A Humidifier<\/strong><\/h3>\n\n\n\nHumidifiers add moisture to the air, helping relax us and making us drowsy.<\/p>\n\n\n\n
Stay Warm<\/strong><\/h3>\n\n\n\nA cool room can cause us to sweat, which wakes us up. Put a fan or heater near your bed.<\/p>\n\n\n\n
Keep The Lights Low<\/strong><\/h3>\n\n\n\nBright light can stimulate the body into thinking it needs to function. Turn off the overhead lights before you go to bed.<\/p>\n\n\n\n
Wear Earplugs<\/strong><\/h3>\n\n\n\nWearing headphones while trying to sleep may actually block out sounds that would otherwise help us drift off. Instead, put on soft music or white noise.<\/p>\n\n\n\n
Avoid Alcohol<\/strong><\/h3>\n\n\n\nAlcohol can affect our ability to fall asleep. If you drink alcohol with dinner, it can interfere with digestion and leave you feeling tired.<\/p>\n\n\n\n
Avoid Naps<\/strong><\/h3>\n\n\n\nTaking a nap during the day can disrupt our circadian rhythm (our internal clock), which makes it harder to sleep later.<\/p>\n\n\n\n
Practice Mindfulness Meditation<\/strong><\/h3>\n\n\n\nMindfulness meditation involves focusing on one thing at a time\u2014like counting breaths or repeating a mantra like \u201cI am calm.\u201d This practice has been linked to better sleep.<\/p>\n\n\n\n
Be Consistent<\/strong><\/h3>\n\n\n\nIf you don’t follow these guidelines, they won’t necessarily work for you.<\/p>\n\n\n\n
Frequently Asked Questions<\/h2>\n\n\n\nHow Much Sleep Should I Get After A C Section?<\/strong><\/h3>\n\n\n\n
<\/figure><\/div>\n\n\nNewborn babies need lots of rest and attention, but so do parents. Your doctor may recommend bed rest for a few days after giving birth. <\/p>\n\n\n\n
This helps both you and your baby get better faster. A c-section is considered major abdominal surgery and as such needs lots of rest. Avoid heavy lifting in the first week after a c-section. Rest and relax if possible.<\/p>\n\n\n\n
Are there any products that can help with sleeping after a c-section?<\/p>\n\n\n\n
There are some things that can help you feel more comfortable after a c-section. These include:<\/p>\n\n\n\n
Warm compresses<\/li> Hot water bottles<\/li> Heat pads<\/li> Lotion<\/li> Soothing lotion<\/li> Pillows<\/li> Soft blankets<\/li> Cotton sheets<\/li> Comfortable pillows<\/li> Ear plugs<\/li><\/ul>\n\n\n\nWhat If I Can’t Sleep With The Pain?<\/strong><\/h3>\n\n\n\nPain medications can be helpful for people who experience severe backaches or other types of pain. <\/p>\n\n\n\n
Ask your doctor what type of medication might make sense for you. You may also try ice packs, heat packs, or heating pads. <\/p>\n\n\n\n
Can I Take Painkillers When I’m Breastfeeding?<\/strong><\/h3>\n\n\n\nYes! Painkillers can be taken safely by breastfeeding mothers. Talk to your doctor about the best way to manage your pain.<\/p>\n\n\n\n
Can I Take Anything Else Besides My Prescribed Medication?<\/strong><\/h3>\n\n\n\nYou can take over-the-counter pain relievers like ibuprofen or aspirin. Talk to your doctor before using them, though. They could interact badly with certain prescription drugs.<\/p>\n\n\n\n
Can I Exercise When I’m Recovering From A C Section?<\/strong><\/h3>\n\n\n\nExercise is an important part of staying healthy. But ask your doctor if you’re able to safely exercise after a c-section. Exercising too soon after surgery can increase your risk of infection.<\/p>\n\n\n\n
Is Sleep Important For Recovery After C Section?<\/strong><\/h3>\n\n\n\nSleep is very important for healing after a c-section. It’s normal to have trouble falling asleep after surgery. Try these tips to help you get a good night\u2019s sleep:<\/p>\n\n\n\n
Go to bed early. Have a relaxing bath or shower before going to bed.<\/li> Turn off electronics 30 minutes before bedtime.<\/li> Use relaxation techniques like deep breathing or guided imagery.<\/li> Create a soothing environment. Dim lights, soft music, and a cool room all help create a peaceful atmosphere.<\/li> Get plenty of restful sleep. Aim for eight hours each night.<\/li> Make sure you eat well. Eating small meals throughout the day will keep you feeling fuller and longer.<\/li> Drink enough fluids. Water is essential to keeping your body hydrated.<\/li> Don’t drink alcohol. Alcohol can affect how quickly you heal.<\/li><\/ul>\n\n\n\nWhat Sleeping Positions Should I Avoid After A C Section?<\/strong><\/h3>\n\n\n\nThis is pretty obvious, but you should avoid sleeping on your stomach straight after having a c-section. <\/p>\n\n\n\n
The reason for this is that the scar tissue will be more prominent, and it can cause pain or discomfort when you sleep on your stomach. <\/p>\n\n\n\n
You may also find it difficult to get comfortable on your back because of the stitches in your tummy area. <\/p>\n\n\n\n
Sleeping on your side is fine though as long as you are not putting any weight on your belly. <\/p>\n\n\n\n
If you have had an episiotomy then you shouldn’t worry about sleeping on your front as there will be no damage done to your perineum.<\/p>\n\n\n\n