Resting After A C-Section: Tips For Better Sleep

Sleep is vital for recovery after a C-section, but it can be challenging to get enough rest due to pain, discomfort, and the demands of caring for a newborn. Here are some tips to help you sleep better in the first few days and weeks after your C-section:

- Get plenty of rest: Sleep whenever your baby sleeps, and ask for help from friends and family with diaper changes, housework, and other tasks so you can rest. Even a few minutes of rest here and there can make a difference.

- Manage pain: Take prescribed pain medications as directed to help reduce discomfort and improve sleep.

- Use pillows for support: Prop yourself up with pillows to sleep in a semi-reclined position, or sleep on your side with a pillow between your knees. This can reduce pressure on the incision site and provide relief.

- Establish a bedtime routine: Create a relaxing routine before bed, such as a warm bath, gentle stretching, or reading, to signal to your body that it's time to wind down.

- Adjust your sleeping environment: Make your bedroom calm and soothing by keeping the lights dim, minimising noise, and maintaining a comfortable temperature.

- Delegate nighttime duties: Enlist the support of your partner or loved ones to help with nighttime tasks and feedings so you can get more uninterrupted sleep.

- Nap during the day: Take short naps during the day to compensate for any sleep deficits and feel more refreshed.

- Stay hydrated: Drink plenty of water throughout the day to stay hydrated, as dehydration can worsen discomfort and disrupt sleep.

- Seek emotional support: Share your feelings and concerns with your partner, friends, or support groups to alleviate stress and promote better sleep.

Back sleeping

To make this position more comfortable, you can add a body pillow or tightly rolled blanket or towel under your knees or arms. You can also place a pillow under your neck to maintain spinal alignment. This is known as the "logroll" method and is advised for getting in and out of bed comfortably after a C-section.

Sleeping on your back at an incline is another option. Prop yourself up with pillows to create a semi-reclined position. This can help reduce pressure on the incision area and provide relief. Sleeping at an incline can also keep your airway open and unobstructed, reducing the risk of sleep apnea, which is more common after a C-section.

If you find it challenging to lie flat on your back, you can elevate your upper body and head with a few pillows. This position can help reduce swelling and provide relief.

When getting out of bed, it is important to use the log roll method. First, roll onto your side with your knees bent. Then, slowly push yourself into a sitting position, keeping your abdomen relaxed. Make sure you are in a fully upright seated position before standing up.

Side sleeping

If you are a side sleeper, it is recommended to sleep on your left side, as this gives you optimal blood flow and aids in proper digestion. Sleeping in this position also makes it easier to sleep comfortably, as you can place a pillow beneath your stomach and hips for optimal support. You may also want to consider using a full-body pregnancy pillow for added support. A body pillow in the shape of a U can provide the necessary comfort and security to your belly and hips while you sleep.

If you are breastfeeding, it is recommended to transfer the baby out of the bed before you sleep. You can use a bedside bassinet to ensure safety and comfort.

Semi-reclined sleeping

To achieve this position, prop yourself up with pillows to create a semi-reclined angle. You can also use a wedge pillow to support your upper body. This position not only alleviates pressure points but also offers comfort. It is important to find a balance that suits your body and helps you get a good night's rest.

Additionally, you can place a pillow under your knees or neck to maintain spinal alignment and further reduce pressure on the incision site. This position is often referred to as the "'logroll'" method and is recommended for getting in and out of bed comfortably after a C-section.

If you are breastfeeding, sleeping in a semi-reclined position can make it easier to feed your baby during those multiple nightly feeds. However, remember that upright sleeping is not a long-term solution, and most people can transition back to sleeping in a bed around two weeks after delivery.

It is also important to note that sleeping flat on your back without support is a position to be avoided, as it can strain the incision site.

Log rolling to get in and out of bed

The "log roll" is a technique to help you get in and out of bed after a C-section. It is particularly useful if you are experiencing back pain or decreased balance and strength. Here is a step-by-step guide on how to perform the log roll:

• Lie flat on the bed and bend the knee that is farther away from the edge of the bed.
• Push off that foot, rolling your body as one unit, and keep your shoulders and hips in line. Bring your knees together.
• Use the elbow of your bottom arm and the hand of your top arm to push your upper body upright while your legs drop off the bed. Aim to have your head and feet touch the ground simultaneously.
• To lie back down, perform the same motion in reverse. Then, roll as one unit onto your back.
• You can also perform the log roll with both knees bent. Keep your shoulders and hips in line and exhale as you push yourself upright.
• Use your arms to support yourself as you lie back down, and then roll as one unit onto your back.

It is important to remember that you should not hold your breath during the log roll. Always take a moment after sitting up to check your breathing and ensure you feel steady before standing up or moving again.

Pillow support

Back Sleeping

Sleeping on your back is recommended as it helps relieve pressure on the incision site and abdominal muscles. To make this position more comfortable, place a pillow under your knees and neck to maintain spinal alignment. This is known as the "logroll" method, which also helps with getting in and out of bed safely. You can also place a pillow behind your back and one under your belly to prevent rolling onto your stomach.

Side Sleeping

If you prefer sleeping on your side, position pillows around your hips and stomach for support. This will help alleviate pressure on the incision site and promote blood circulation. Sleeping on your left side is especially beneficial as it aids in optimum blood flow and digestion.

Elevated Upper Body

To reduce pressure on the incision area and improve breathing, prop yourself up with pillows to create a semi-reclined or elevated position. Sleeping at a 45-degree incline can be achieved with a wedge pillow or a pile of pillows. This position is recommended for those at risk for obstructive sleep apnea, a common issue for postpartum mothers.

Pillow Types

Consider using different types of pillows, such as body pillows, neck pillows, and lumbar support pillows. Experiment with different arrangements to find what works best for you. A full-body pregnancy pillow in the shape of a U can provide comfort and support to your belly and hips.

Pillow Placement

In addition to supporting your body, pillows can be used to create a comfortable sleeping environment. Store extra pillows near your bed so that you have easy access to them. Try placing pillows behind your back and under your belly to prevent rolling over while sleeping.

Frequently asked questions