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6 AFTER-PREGNANCY BLUES: Cause for Concern? UP TO 80 PERCENT OF ALL NEW MOMS FEEL SAD, ANXIOUS, OVERWHELMED, OR JUST PLAIN TIRED AFTER GIVING BIRTH. It’s no wonder so many new mothers get the “baby blues.” Even if delivery went well, mothers are bound to be short on sleep and long on responsibilities. Most women get the baby blues within a few days of giving birth. These feelings usually disappear three to five days after they start. WHEN THE BLUES STICK AROUND If a new mother’s blues persist longer than two weeks, she may have a more serious condition called postpartum depression (PPD). It’s also possible to develop PPD during pregnancy or up to a year after childbirth. The following signs may indicate PPD: • Crying more often than usual (or for no apparent reason) • Losing interest or pleasure in activities that are usually enjoyable • Eating too little or too much • Feeling moody, irritable, restless, or angry • Having no energy or motivation • Oversleeping or being unable to fall asleep • Having a lack of interest in the baby • Constantly feeling unable to care for the baby • Having trouble concentrating or making decisions • Feeling worthless, hopeless, or guilty • Contemplating self-harm or harming the baby PPD affects one in nine new mothers. It can make it hard for a woman to get through the day and undermine the confidence she needs to care for her baby. Untreated, PPD could even interfere with the baby’s development. PINPOINTING PPD PPD can be easy to ignore. After all, tiredness and other symptoms may be seen as resulting from sleep loss. A health care provider can determine whether symptoms are springing from another medical condition. Anemia, for example, can make you feel tired and irritable. Thyroid disorders can also cause symptoms similar to PPD. WHO IS AT RISK? Any new mother can get PPD. But a woman’s medical history and current circumstances can influence her odds. Factors that increase the risk for PPD include having: • Medical complications during childbirth • Personal history of depression or bipolar disorder • Relationship or money problems • Stressful life events during pregnancy or right after giving birth • Little social support WHAT TO DO ABOUT PPD PPD can be treated effectively with talk therapy and/or antidepressant medications. Your provider can help you choose the right treatment. If you suffer from PPD, the following coping strategies may also help: • Find a trusted friend or family member to talk with. • Seek help with child care, household chores, and errands. • Take time each day to do something special for yourself. • Rest as much as you can—sleep when the baby does. • Join a support group for mothers with PPD.
77 CATCHING Z’S: WHAT YOU NEED TO KNOW ABOUT SLEEP WHEN IT COMES TO SHUT-EYE, SEVEN OR EIGHT (HOURS) IS YOUR LUCKY NUMBER . Nighttime stretches of sleep falling into this range help you stay healthy—and feeling good during the day. In fact, sleep and mental health go hand in hand. Lack of quality sleep can make people feel irritable, fatigued , and forgetful. It can even lead to anxiety and depression. But depression and anxiety can also result in sleep disturbances. It’s important to talk about your overall health when discussing sleep problems—and how to address them—with your health care provider. THE ‘RULE’ OF THREE Most people have trouble sleeping at some point. With the sleep disorder insomnia, however, one or more of the following symptoms last at least three months and occur at least three nights a week: • Not being able to fall asleep • Waking up too early • Not feeling rested after sleeping You may also wake up during the night and have trouble falling back to sleep. Older adults, women, and people with depression or other conditions, like sleep apnea and asthma, have a higher risk for insomnia. A variety of medicines can influence how you sleep. For example, insomnia can result from taking beta-blockers used to manage high blood pressure. High stress and time changes during travel can also increase your risk. MOVE MORE, SLEEP MORE Brisk walking and other moderate-tovigorous physical activity can boost the quality and length of your sleep at night. Both early morning and afternoon workouts can improve your nighttime sleep. Evening exercise is a little trickier. Some people may be able to work out at night without any problem. If that’s you, don’t change your routine. For most people, though, strenuous workouts late in the evening are likely to delay falling asleep. To relax and prepare for bed, replace evening exercise with simple stretches or yoga. FUEL YOUR SLUMBER Having caffeine and foods that cause heartburn at night can hurt your efforts to sleep. So can sugary treats and white bread. Instead, try oatmeal or a nut butter on whole wheat crackers. The National Sleep Foundation also suggests these snacks: • Almonds or walnuts: Eating these nuts can help you sleep more soundly thanks to the hormone melatonin. • Cottage cheese with fresh raspberries: Ward off low serotonin levels with the amino acid in this lean protein. The berries offer another dose of melatonin. • Kiwi fruit: Two of these little guys before bed can increase how long you sleep by an hour over the course of the month, if you have insomnia. Small changes to your habits can help with many sleep problems. But reach out to your provider if you continue to struggle. Share your symptoms and past efforts to sleep better. Bring your current medications to your visit. Together, you can find and treat the cause.
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December 2019

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