Getting a good night’s sleep after childbirth may seem pretty impossible. Well, at least for a little while. However, getting adequate rest during this time is crucial as it helps your body heal faster and return to the pre-pregnancy state. This is especially important if you delivered through a Caesarean.
A caesarean (c-section) delivery requires a few extra precautions to ensure your surgery site is safe and healing properly. This includes readjusting your sleeping positions to avoid exerting any kind of pressure on your incision site.
The Importance Of Sleeping In The Right Position After A C-section
The right sleeping position will keep you comfortable and reduce any stress or pressure at the site of the surgery. It also helps you get off the bed comfortably when you have to feed your little one, reduces discomfort, and enables better breathing, and good quality sleep. Additionally, it lowers the strain on the abdominal muscles, thus, reducing the risk of harming the surgery site.
Why Do Some Women Find It Difficult To Sleep Well After A C-section?
During the postpartum period, there is an increase in the abdominal volume, which affects the airways, thereby, causing a condition called obstructive sleep apnea (OSA). This condition could lead to breathing difficulties and collapsing of the airways during sleep. These issues, combined with the caeserean incision pain can make it difficult for you to sleep soundly.
The Best Sleeping Positions To Sleep In After A C-section
Sleeping On Your Side
This is a comfortable sleeping position after abdominal surgery. It doesn’t exert any pressure on the incision site and reduces discomfort while getting off the bed. Additionally, sleeping on your side will help in optimal blood flow and improved digestion. Also, it’s the best position to consider if you suffer from blood pressure problems.
Sleeping On Your Back
This is the most comfortable sleeping position for the first few days and weeks after the c-section delivery. Sleeping on your back doesn’t create any pressure on your incision site, thus keeping it safe. You may also use pillows below your knees for added comfort. However, the only downside to this sleeping position is the difficulty involved in getting out of the bed. Rather than sitting upright, use the three-step log roll method to get out of the bed.
- Before moving your legs off the bed, fully roll on your side, while keeping your knees bent.
- Slowly push your body into a sitting position using your arms. Make sure to keep your abdomen relaxed while moving.
- Get into a fully seated upright position before standing up.
Sleeping While Elevating Your Upper Body
Prop your upper body with pillows. This will keep the whole body elevated and aid in better breathing and sound sleep, especially for those experiencing OSA. In case you aren’t comfortable elevating the whole body, use pillows only between your knees and under your hips for a comfortable night’s sleep.
Sleeping In An Upright Position
If none of the sleeping positions mentioned above work, you can try resting while sitting on a couch or chair with plenty of pillows for support. This temporary sleeping position can make it easier for you to get off from sleep when you need to nurse your baby.
Helpful Tips To Improve Your Sleep While Recovering After A C-section Delivery
You require plenty of rest to recover quickly from the surgery. Luckily, there are a few things you can do to help improve the quality of your sleep during this time.
- Create a soothing sleep environment for yourself. If needed, follow a quick nighttime routine that helps you unwind and relax. For instance, you can take a warm and refreshing bath with a natural body wash with essential oils like ginger and orange that ease your anxiety, calm you, and help you sleep better.
- Do light exercises and movements with your doctor’s approval. Light stretching activities and short walks can boost your blood circulation, lower stress, and speed up the recovery process, thereby promoting good sleep.
- If incision pain is keeping you up, take the medications prescribed by your doctor for good sleep. However, be informed that it’s unsafe to take any sleep medication that isn’t prescribed by your doctor as it can affect your breastmilk quality.
- Invest in supportive pillows such as pregnancy pillows. It will help ease pressure points and reduce unnecessary aches and pains, thus making it easier for you to rest.
- Avoid having caffeinated beverages or heavy snacks or meals right before bed as they can cause sleep disturbance and in some cases indigestion.
- Consume a well-balanced diet for quick healing. Include foods rich in omega-3 fatty acids and Vitamin C to reduce inflammation in the body and promote recovery. As your body heals quickly, you will be able to sleep better.
It may take some time for you to determine a comfortable sleeping position after a c-section delivery. But the good thing is that the right sleeping position will keep most of your discomforts away and keep the incision site unharmed. Also, it will promote better sleep, which is crucial to speed up the recovery process.
Apart from sleeping in the right position, consume healthy foods, do light to moderate stretching, and keep a happy and positive attitude to help promote your recovery.
