So many women share with us that once they become mothers, a good night's sleep is a distant memory. At first, pregnancy hormones and body discomfort disrupt sleep, then the early days of postpartum bring many wakings from baby. But many mothers report insomnia lasting a couple of years after their child's birth. Which begs the question: Once baby starts to sleep, how can mama make sure she can get to a good night's sleep again as soon as possible?

We interviewed licensed psychologist Jan DeRoest for some practical tips for new moms. She offers a workshop called Everything you wanted to know about sleep but were too tired to ask.

The Tranquil Parent: What happens to a mother’s sleep once she has a baby?

Jan DeRoest: Research indicates the first month postpartum has the greatest amount of reported sleep problems, even more so for first-time mothers. Usually there is a gradual increase in sleep time over the next 2-4 months as the infant's circadian rhythms mature. Breast feeding has been shown to increase slow-wave (restorative) sleep, possibly due to some connection with prolactin.

Often women get overtired from these first few months of many night wakings and lose their own routine of healthy sleep. Also, hormones take time to regulate after having a baby, especially if you are breastfeeding.

TTP: What is the difference between “normal” sleep challenges and true insomnia?

DeRoest: Insomnia is considered chronic when it persists for over a month. About 10 to 15 percent of adults report chronic insomnia. Stress or worry is thought to cause about 50 percent of insomnia. Other causes can include pain, digestive problems, sleep disorders (sleep apnea, restless legs, narcolepsy, etc.), depression, anxiety and some medications. Symptoms of insomnia can include difficulty falling or staying asleep, waking frequently at night, being unable to return to sleep, waking too early in the morning, unrefreshing sleep, daytime sleepiness, difficulty concentrating and irritability. If sleep problems persist for a few weeks or more, or if you experience distress and discomfort as a result of insomnia, you should consult a doctor. Bring a record of your sleep, levels of fatigue during the day, and any other symptoms you may be having.

TTP: What can mama do to finally get some sleep, once her baby is sleeping well?

DeRoest: Some ways to help promote sleep include:

• Good sleep hygiene - use the bedroom only for sleep and sex


• Establish a regular bedtime and bedtime routine and stick to it


• Get up at the same time every morning


• Make sure the bedroom is quiet, cool, dark and comfortable


• Don’t consume caffeine, nicotine or alcohol late in the day


• Exercise every day but not within three hours of bedtime


• Avoid daytime naps


• Avoid heavy meals several hours before bedtime, but a light snack before bed (like a couple of crackers with milk) may help some people


• Take warm baths/showers approximately one hour before bed

TTP: What are some natural techniques that help for sleep problems?

DeRoest: There are many natural techniques that can help with sleep!

Here are some that are reported to work:

• Relaxation exercises, guided imagery, meditation, hypnosis and biofeedback


• Stimulus control (only go to bed when sleepy, get out of bed when awake more then 15 minutes, do something boring, return to bed only when sleepy)


• Acupressure and acupuncture


• Aromatherapy (especially jasmine and lavender)


• Chamomile tea (no scientific evidence that it works, but lots of anecdotal testimony that it does help)


• Light therapy (use of certain light frequencies to shift your circadian rhythms back to day/night)

Medications/herbal remedies include:

• Antihistamines (Diphenhydramine/Benadryl, Chlorpheniramine, Lortadine)


• Melatonin (naturally secreted by the pineal gland in brain, works with circadian rhythms – best for jetlag)


• Kava (member of the pepper family, possesses centrally-acting skeletal muscle relaxant, anticonvulsant properties)


• Valerian (adverse effects can include abdominal pain, chest tightness, tremors, lightheadedness)


• Passion flower


• Skullcap

But please consult your care provider before trying any medications or herbal remedies.

Jan also offered the following recommended resources for more information:

• National Sleep Foundation


• Sleep Medicine Network


• Max Hirshkowitz, PhD & Patricia Smith,Sleep Disorders for Dummies

Jan DeRoest, Psy.D. can be reached at jderoest@comcast.net if you have more questions. If you are in Portland, Oregon, she offers workshops locally.