Sleep and Play: The Vital Pillars of Postpartum Wellness
As a Holistic Pelvic Health Occupational Therapist, I’ve observed a trend in postpartum recovery and how crucial it is for new moms to prioritize their own well-being while adjusting to life with their baby and potentially additional children as well. By the time you reach the fourth month postpartum, many of your support team has gone back to their normal routines, you or your partner are potentially headed back to work, your body is continuing its journey of healing, and your baby is becoming more interactive. This is a time of continuous change and may leave you feeling very overwhelmed, stressed, or defeated. To help regulate these emotions for yourself and your baby, it is a critical time to focus on two key interventions: sleep and play. These aren’t just beneficial for you—they’re essential for your baby’s development too.
The Power of Sleep in Postpartum Recovery
It’s no secret that sleep deprivation is one of the hardest parts of new motherhood. In those first months, it’s often impossible to get the uninterrupted rest your body needs. By month four, your baby may start to settle into a more predictable sleep pattern, but it’s still a challenge. Why is sleep so important during this stage?
Physical Healing: Your body needs sleep to repair and restore. Sleep allows for tissue regeneration and supports the healing of your pelvic floor and core muscles, which are often under strain post-birth.
Hormonal Balance: Lack of sleep can worsen the hormonal shifts already happening postpartum. Quality sleep helps regulate cortisol (the stress hormone) and supports the balance of oxytocin, which is essential for breastfeeding and bonding.
Mental Health: Sleep is critical for emotional stability. Postpartum depression and anxiety are linked to sleep deprivation, making restful sleep a top priority for both mental and emotional health.
Vagus Nerve Activation: Sleep helps support the regulation of the parasympathetic nervous system, particularly the vagus nerve, which plays a major role in calming the body. The vagus nerve also influences digestion, heart rate, and emotional regulation, all of which are integral to postpartum recovery.
The Role of Play in Enhancing Postpartum Well-being
While sleep helps your body heal, play is one of the most powerful ways to bond with your baby and enhance both of your well-being. At four months, your baby is becoming more alert, curious, and interactive. Play is a wonderful way to support their social, emotional, and physical development. As much as we are focused on developmental play for the baby, it’s important to prioritize play for you as well. What things do you enjoy and make you light up? How can you incorporate baby into that routine? Why is this play so important?
Quality Time & Connection: Engaging in play with your baby increases quality bonding time. This helps you attune to your baby’s needs while strengthening your connection. Research shows that a strong bond between mother and baby reduces stress and increases feelings of fulfillment.
Stimulates the Vagus Nerve: Play isn’t just fun—it actually helps stimulate the vagus nerve. The vagus nerve is a key part of your parasympathetic nervous system, responsible for calming your body, regulating your mood, and supporting digestion. Social interaction with your baby through eye contact, cooing, and mirroring their movements activates this nerve, promoting a state of calm and reducing anxiety for both you and your baby.
Physical & Mental Benefits: Play encourages movement, which helps rebuild strength in your pelvic floor and core muscles, improving overall physical recovery. The joy and laughter shared during play releases endorphins, the body’s natural mood enhancers, and reduces the production of stress hormones like cortisol.
Enhances Baby’s Development: Play is vital for your baby’s cognitive, motor, and emotional development. Simple activities like tummy time, reaching for toys, or gentle singing not only engage your baby but help you slow down and enjoy the present moment—creating a positive, nurturing environment for you both.
Balancing Sleep and Play
Prioritizing both sleep and play may seem challenging, but it’s all about finding a balance that works for you and your baby’s weekly routines. Here are a few tips to help:
Sleep When Baby Sleeps: This classic advice is still gold. Even if you can’t always nap, resting during your baby’s sleep can help you recharge.
Create a Sleep Routine: Establishing a bedtime routine for both you and your baby will help signal that it’s time to wind down, improving sleep quality for both of you. Setting up your room to be a cool, dark environment will also help. Ask your doctor if Magnesium Glycinate is right for you as it can help with sleep quality, muscle relaxation, and reducing anxiety. It's also an essential mineral that's involved in many bodily reactions, including hormone balance.
Incorporate Play into Daily Routine: Play doesn’t have to be a separate activity. You can include it in everyday tasks—sing while feeding or make eye contact and chat while changing diapers. Every interaction is an opportunity for connection. Those toys you have to pick up? How about picking them up in a deep squat or a “running man” position. If a deep squat feels too vulnerable for your pelvic floor, sit on a yoga block or other object. Switching up movements and challenging your hip range of motion can be so beneficial for pelvic floor recovery.
Don’t Forget Self-Care: Rest and play go hand-in-hand with self-care. Gentle pelvic floor exercises, deep breathing, or meditation can all be integrated into your day to support your recovery. If you find yourself
Conclusion
By month four, focusing on sleep and play not only supports your physical healing and mental well-being but also enhances your bond with your baby. These simple, yet powerful, interventions promote vagus nerve stimulation, calming your body and helping you both thrive. Remember, your postpartum journey is unique, and finding balance between rest and play will create a nurturing foundation for both you and your baby’s future health.
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