Here’s How to Sleep Like a Baby After a C-Section (updated for 2024)

Whether you planned to have a cesarean section or not, it’s crucial to understand how to take care of your body as it heals. Learning how to sleep after giving birth is a significant part of that. Your doctor may give you specific instructions to follow in the weeks after you leave the hospital. However, you can also research the healing process and the best sleeping positions after a C-section to better understand what your body needs. Check out these tips to learn everything you know about how to sleep after a C-section. You’ll feel more prepared for recovery and get back on your feet faster. Table of Contents Why Do C-Sections Make Sleeping Difficult? Why Sleep After a C-Section Promotes Healing What is the Best Position to Sleep in After a C-Section? How Can You Get a C-Section to Heal Faster? How Long is Bed Rest After Your C-Section? When to See Your Doctor Enjoy Better Sleep After Your C-Section Why Do C-Sections Make Sleeping Difficult? When surgeons make the first cut in a C-section procedure, they open layers of abdominal muscle and tissue before opening the uterus. It results in a multilayered incision that includes many frayed nerve endings. You’ll feel your abdominal muscles aching from the surgery and post-op pain in your uterus. Sleeping requires using those abdominal muscles to lie down and shift in bed. Gravity also puts more strain on your midsection, affecting your uterus incision. Why Sleep After a C-Section Promotes Healing The sleep cycle is essential to your bodily functions and is especially important when recovering from a physical injury or medical procedure. During the various stages, the brain receives 4% to 25% more blood flow than when you’re awake. Increased blood flow during minimal consciousness allows your brain to focus on your body’s primary needs. The cellular activity and energy that would typically help you think, digest and stay awake during the day can divert to healing your C-section wound while you sleep. What Is the Best Position to Sleep in After a C-Section? Sleeping on your back is the best position for C-section recovery patients. It diverts any pressure from your incisions and relieves muscle tension elsewhere in the body. Discuss the following sleep positions with your doctor to rest more comfortably if your doctor approves. Recovery Sleeping Positions After a C-Section These are the most common pain-relieving sleeping positions after a C-section. See if they make your nights more enjoyable and help you stay asleep. 1. Sleeping on Your Back Doctors often recommend that C-section patients sleep on their back when they get home. It eliminates tension from common pressure points and puts your body in a neutral position. Sitting straight up when rising in the morning could cause some discomfort. It’s best to roll onto your side and push yourself into a sitting position if you sleep on your back throughout the night. 2. Sleeping on an Incline You can also sleep on your back while using pillows to keep yourself on an incline. It makes getting up and lying down more pain-free, so this is one of the more common sleeping positions after a C-section. Using an extra pillow or two could help you sleep better, along with filling your bedroom with indoor plants that aid sleep cycles. 3. Sleeping on Your Side If you get home and discover that sleeping on your side isn’t too uncomfortable, you can remain in that position as you fall asleep. Lying on your side after a C-section diverts pressure from your incision, but you may need a body pillow to support your abdomen. Placing a pillow between your knees keeps your hips in alignment, which may further take pressure off your incision.  4. Sleeping in a Recliner Many new parents fall asleep in recliners or rocking chairs while soothing their baby to sleep or breastfeeding. Don’t worry about moving to your bed when that happens. Sleeping at a gentle angle in a recliner stabilizes you as you rest and creates a safe incline for your abdomen. If your recliner becomes your typical place to sleep each night, stock your nursery with food to help you stay asleep longer. When your baby drifts off, you could snack on peanut butter or drink chamomile tea to soothe your body and prepare for a night of rest. When Can You Lay on Your Stomach After a C-Section? Laying on an open or healing wound could delay your recovery, so most doctors advise waiting the entire six-week recovery period before sleeping on your stomach again. You’ll have minimal discomfort and little to no risk of opening your incision due to the pressure. Is It OK to Sleep on Your Side After a C-Section? Lying on your side after a C-section is almost always OK. It doesn’t strain your abdominal muscles, but you may need a body pillow or u-shaped cushion to support your incision if gravity affects it. Sleeping Positions to Avoid After a C-Section You shouldn’t sleep on your stomach while recovering from a C-section because it could tear the incision open. Most other sleeping positions after a C-section are safe during recovery. It’s also good to discuss sleeping positions with your doctor. They may recommend specific methods that best support your needs if there were unique circumstances surrounding your C-section or during your procedure. How Can You Get a C-Section to Heal Faster? Your C-section incision will heal faster if you get nightly rest, eat a healthy diet, rest during the day as much as possible and follow your doctor’s recommendations. Adding more anti-inflammatory foods may also support cellular healing by reducing inflammation around your incision. What Helps With Healing After a C-Section? Figuring out how to sleep after a C-section is one of the best ways to heal quickly. You can lay on your side or your back. You can also support your recovery with nutritious foods, hydration and taking it easy. Straining your body with daily activities like household chores, errands or work puts additional tension on your abdominal muscles. Ask for help from family or friends to make your six-week recovery easy without getting behind on your daily responsibilities. How Long Does It Take for a C-Section to Heal Inside? A C-section takes four to six weeks to fully heal inside your body. The last two weeks are also when the wound closes externally. What Causes a C-Section Not to Heal? Putting too much strain or pressure on your C-section incision will prevent your full recovery. The abdominal and uterine muscles beneath your incision need to mend in addition to the open wound. Gentle movements and proper sleeping positions are the best ways to ensure the healing continues in a timely manner. How Long Is Bed Rest After Your C-Section? Doctors often recommend two weeks of bed rest after a C-section procedure. Loved ones or a partner should take over your household responsibilities and help with your infant so you can minimize how often you move around or strain your abdominal muscles. When Can You Start Walking After a C-Section? Although bed rest is crucial in the first two weeks of your C-section recovery, you shouldn’t remain in bed constantly. Walking immediately improves your blood flow by making your heart beat slightly faster. This increases the white blood cells flowing to your incision to repair it and fight potential infections. Slow, gentle steps around your home can benefit your body without straining your abdominal muscles. Once you reach the four- to six-week mark, your doctor may allow other exercises like swimming, yoga or low-resistance weight training. When Can I Start Bending After a C-Section? Bending over to pick something up may seem more difficult after a C-section. Many patients worry about ripping open their stitches, which can happen by stretching or compressing the incision site. You may not be able to bend entirely over until you’re four to six weeks out from your C-section. Your doctor will recommend the best date to start trying. Until then, treat your incision gently by refraining from bending too far. Can You Go Back to Work Two Weeks After a C-Section? Hospitals typically only keep C-section patients for one to four days after the procedure. You may spend the following few days at home and wonder when you can return to work. Since C-section incisions take six to eight weeks to fully heal, it’s best not to start working until you can move comfortably and have little to no pain. You might still use daily prescribed painkillers and require help moving around two weeks into your recovery. If you need to return to your job due to a lack of parental leave or financial necessity, talk with your manager about working remotely. You can complete your professional responsibilities from home and even shift to a hybrid schedule further into your recovery. C-Section Recovery Week by Week Although C-section patients can experience different things during recovery, you can expect this general progression during the first two months after your procedure. Week One  You’ll spend a day or a few days recovering from your C-section in the hospital. You’ll spend the first week in bed after being discharged. Getting up and down from a sitting position will likely be uncomfortable, and you’ll have to try various sleeping positions to find what works best for you. Taking the stairs, carrying large objects and performing other abdominal-straining activities may need to wait until further in your recovery. Week Two The second week of C-section recovery includes a postpartum checkup appointment with your doctor. They’ll look for abnormal swelling, redness and general signs of infection around the incision.  You may leave with an extended prescription for painkillers or a recommended list of over-the-counter medications to keep you comfortable. Your doctor may advise limited movement and heating pads to reduce abdominal swelling. Week Three Sleeping will likely get more manageable in your third week as the innermost uterine and abdominal layers have had time to heal. Your doctor might advise practicing core breathing and specific abdominal movements to strengthen your muscles while remaining in a bed or chair. Week Four Longer walks outside your home will be much easier when you’re one month out from your C-section. Bleeding and discomfort should lessen, but it’s also normal to stick with minimal movement at this point. Everyone’s C-section recovery is unique to their body and what happened during their procedure. Week Five Many new mothers return to work after recovering from a C-section for five weeks. Movement and sleep will be much easier, although there might be some discomfort when lifting heavy objects or sitting straight up in bed. Week Six The six-week mark of your recovery timeline may feature another checkup. Your uterus may be almost or entirely back to its pre-pregnancy size, but the outer incision wound will remain. Your doctor may approve a light exercise routine to rebuild your abdominal muscles and help you reach your desired health goals. Jogging, cycling and water aerobics may be easiest to try before venturing back into the world of weightlifting. Week Seven Diastasis recti exercises are crucial to continue in your seventh week. You may feel nearly back to your preprocedure self, but there’s still a risk of abdominal muscle separation known as diastasis recti. You could have this common condition if you experience bloating and notable pain this far into your recovery. Ask your doctor for an exam to receive an accurate diagnosis and assistance. Week Eight You’ll likely return to your doctor when you’re 12 weeks out from your procedure for a complete checkup. They’ll examine your incision, test your muscle strength and inquire about your recent symptoms. Depending on your experience and current health, your doctor may approve of you returning to your pre-pregnancy lifestyle. When to See Your Doctor It’s always a good idea to see your doctor if you have any questions or concerns. Knowing what’s a potential problem when your body changes each week is challenging. Consider making an appointment or phone call if you experience symptoms such as: Debilitating pain Back pain Insomnia Excessive vaginal bleeding or bleeding at your incision Swelling or redness around your incision Long-term constipation Difficulty breathing Fever lasting more than 12 hours Your doctor will know whether a symptom is typical or concerning, but only if you reach out. A phone call could change your recovery experience and make it easier. Enjoy Better Sleep After Your C-Section Now that you know how to sleep after a C-section, discuss these ideas with your doctor. You’ll have more effective conversations and a positive recovery experience because you researched what you can expect after your procedure.

Updated June 2024 Has someone ever told you to drink lemon water before bed? While it may seem like an odd practice, drinking a glass of lemon water before you go to sleep provides you with many benefits. Lemons are naturally great for you, and your body needs water to survive. If you try this nighttime ritual, you're sure to reap the healthy benefits. Why Would You Drink Lemon Water Before Bed? Sleep is essential for human life. What you do before bed sets the mood for how your night of sleep will go. You need adequate sleep to function well in your daily life, whether you're highly active or lead a sedentary life. You should take your sleeping environment and habits seriously. Make sure to prepare your room for the best quality sleep when you can. Why is sleep so important? Slumber allows your body to slow down enough to devote its resources to recovery, healing damaged tissues and fighting infection. Providing it with the tools it needs during this time can improve the quality of this therapeutic time, and the vitamin C in lemon water works as a powerful antioxidant to wick damaging free radicals out of your system.  Additionally, lemons are great for the body. People use it in many treatments, such as for stopping acne or killing bacteria. Squeezing a fresh lemon into your water shouldn't overpower the taste of the water, only add a hint of lemon. Most people find the citrusy taste of lemon water before bed refreshing, adding zest to an otherwise boring beverage. Adding a slice of fresh fruit and a sprg of mint can even make it feel like a healthy nightcap.  The Benefits of Drinking Lemon Water Before Bed Though drinking warm water may seem unusual to you at first, it’s a habit that you can quickly get used to once you put it into practice. Just remember that you don’t have to sip on it — you can drink it all at once if you’d prefer! Drink lemon water before bed to see which of the following beneficial changes you'll reap. 1. The Dose of Vitamin C The great thing about Vitamin C is that it can shorten the duration of colds and other illnesses. Vitamin C can support your immune system and keep you from catching and battling colds. It's an all-natural substitute for taking a multivitamin or other supplement. You should have Vitamin C daily because it can’t be stored in your body for long, and absorbing it every night through a glass of lemon water is an excellent way to add the vitamin to your system. 2. Mood Improvement When you're properly hydrated, you may experience a boost in your mood. Since your body won't be craving anything from the moment you wake up, you can jump right into your usual routine and feel more refreshed and ready for the day. If you need a boost in the morning, turn to lemon water at bedtime rather than coffee in the morning. See how the substitution works out for you. 3. Weight Loss In addition to drinking your regular glasses of water throughout the day, lemon water just before bedtime can help you lose weight. Staying adequately hydrated throughout the day, whether exercising or not, is crucial. Drinking lemon water before bed can help you maintain your weight, which can help if your weight or hydration levels have been affected by the weather, fluid loss or something else. 4. Water Keeps You Hydrated Overnight Hydration helps keep your skin healthy, among other benefits. Since nighttime is when your body repairs itself, it makes sense to drink water before bed. Without the proper hydration, you might experience fatigue or short-term memory loss, among other concerning conditions like kidney stones and gallstones. Thirst is one of the first signs of dehydration. Even before bed, you can prevent several debilitating symptoms by drinking water regularly. You can also encourage generous benefits, like how staying properly hydrated can lubricate your joints and potentially lead to less pain. 5. Reduced Illness Symptoms Drinking water can speed up an illness. While water can't ensure that you'll avoid all diseases, it can keep you from feeling terrible for an even longer period. You lose fluids when you're sick, so staying adequately hydrated can help you replenish what you've lost. Drinking water or clear broths can help immensely when you're sick — so think of how much hot lemon water  6. A Glowing Complexion Free radicals can make you more susceptible to the bacteria that causes acne. However, the vitamin C you consume when drinking lemon water before bed may work as well internally as topical creams containing it do.  Reducing red spots isn’t the only complexion-boosting benefit that drinking lemon water before bed may bring. Sufficient vitamin C intake boosts collagen production, a protein that forms skin’s structure, giving it strength and elasticity to fight signs of aging.  7. Reduced Gastric Reflux Symptoms  Gastric reflux occurs when fluids from your stomach flow back into your esophagus, causing what’s commonly known as heartburn. It can make sleep impossible, and it often strikes after you eat a heavy meal later in the evening, then lie down for bed. In a perfect world, everyone would have sufficient time between dinner and shuteye to digest, but such a utopia does not yet exist on earth.  The research on using lemon water before bed to prevent gastric reflux produces mixed results, but many swear by the remedy. It may seem counterintuitive, as citrus fruit is acidic, boosting the amount you can eat. However, it may also shorten the duration that food remains in your stomach, moving it on to your intestines more quickly, decreasing gastric reflux symptoms.  Does Lemon Water Before Bed Detox Your Body? “Detox” is a bit of a misunderstood term. Your body undergoes detoxification all the time — it’s part of a continual process. However, your body’s natural defenses perform their jobs more efficiently when fueled with the right stuff — like the healthy hydration and antioxidants in each delicious glass of lemon water before bed.  Squeeze a Lemon, Reap the Benefits You can make and drink lemon water before bed so easily. All you need to do is squeeze a lemon and mix some of the juice with warm water. As a result, it can soothe your throat and improve your quality of life. You may find that you sleep better or have strengthened immunity against bacteria. Whatever the case, it's worth trying — and potentially forming a new habit.

If you're a gym goer, you can surely relate when others say you can't solely rely on motivation to achieve your fitness goal or any success in life. That's because it disappoints. It comes and goes without warning. So, if you want to maintain the drive to continue throughout your fitness journey, switch up your workout routine. Here are eight ways to do it. 1. Choose a Workout You Love Find a workout that brings you joy. It doesn't have to be conventional gym sessions. You can try yoga, running, walking in the park, bicycling, climbing, sports, or whatever inspires you to do it every day. Physical activities are supposed to improve your health — not make you stressed because it's a chore you must do. The trick is to find something fun and active and do it more often. For example, if you love gardening, do it daily or add more planters in your backyard to increase your activity.  2. Get adequate sleep A sufficient shuteye the night before is a simple tactic to keep your workout motivation consistently intact.  One study of 123 people randomized to sleep deprivation or normal sleep revealed that increased sleepiness reduced their motivation to engage in social and physical activities, like exercise or being with friends. It also impaired alertness and contributed to poor quality of life.  If you don't feel like showing up to your training, it may be because you lack shuteye. Fix your nighttime routine to get 7-9 hours of quality snooze and wake up refreshed. 3. Try New Forms of Physical Activity Eventually, the activity that once brought you joy would lose its spark and turn mundane. In this case, switch up your workout routine by trying something else. Have you always wanted to try climbing or hiking? Take your exercise out of the four walls and incorporate variety in your movement. The fresh air of the outdoors can increase serotonin levels and lower your anxiety and stress. A new challenge done in any green space will surely reignite your motivation and make you addicted to moving once again.  4. Make It Social Group exercise can do wonders for your motivation. How? Other people can affect your emotional response and attitude to fitness. If you start the day feeling sluggish but see your gym buddies happy, their positive emotions will rub off on you.  Additionally, as the engaging movement becomes a shared hobby, you perceive it in a more optimistic and desirable fashion. The next time your workout motivation leaves you, try joining a group class and making friends while at it.  5. Get a Workout Buddy If a group activity sounds too much for your introverted self, get an accountability partner instead. It can be your trainer, your spouse, friend or anyone who will hold you accountable for achieving your goals and keeping your motivation going.  One study found that exercising with a romantic partner increased positive affect during training and participants felt more satisfied with their relationship than when they hit the gym alone. A fitness partner can elevate your consistency with your workout routine. 6. Systemize Your Workout Adding exercise to your regular schedule makes it easy to convert it into a habit and then a lifestyle. When it's become an automatic activity, the resistance to doing it every day shrinks. As a result, you crush your fitness goals faster and better improve your well-being.  Add it to your calendar. Create a varied workout plan daily so you don't do the same routines over again. It helps beat boredom and ensures you don't miss training a muscle in your weekly activity. Here's an example: Monday: Shoulders, chest and triceps Tuesday: Back and biceps Wednesday: Compound lift for the upper and lower body Thursday: Rest Friday: Abs and cardio Saturday: Forearms and legs Sunday: Rest Work with a trainer who can create a personalized exercise plan tailored to your ability level.  7. Have Caffeine Drinking coffee before a grunting session has numerous benefits. Caffeine is an effective ergogenic acid that enhances training performance and increases endurance, power, focus and alertness.  The trick to reaping the benefits of a boost is to drink coffee 30-60 minutes before you hit the gym. Doing this allows enough time for the body to absorb caffeine and activate the peak benefits. Take a cup to fire up your body and mind. 8. Reward Yourself You reinforce positive behaviors by treating yourself to a nice meal after completing a workout week. That's why creating a reward system is crucial to encourage continued efforts regardless of your mood. When you achieve a favorable outcome, rewarding creates a stimulus pattern in your unconscious mind that makes you more likely to do the same behavior.  So, no matter how little they are, celebrate your wins. Treat yourself to your favorite restaurant or massage spa or get new gym outfits.  Hack Your Workout Motivation To Achieve Your Goals If your motivation is like the tide that ebbs and flows, try these eight strategies to keep it. Pick an activity you love, make it social or get a buddy, systemize it and reward yourself for jobs well done. 

Did you know that the way you sleep — and the kind of sleep you get — can affect your skin? It’s true. How sleep affects skin is according to the positive and negative sleeping habits a person builds over time. Knowing exactly how sleep can affect your skin can help you to make the proper changes to get your skin back in order. Below, learn five how certain sleeping habits and a lack of sleep can affect your skin.  1. Makes Existing Skin Conditions Worse A lack of sleep or practicing poor sleeping habits can make any skin conditions that you are already dealing with worse. By not getting enough sleep, you can make your immune system weaker. In turn, this weakens your natural ability to heal physically.  This means that any dry skin conditions, such as eczema or psoriasis, acne, sensitive skin, allergic reactions or rashes can become even worse.  Dr. Lily Talakoub of MDEdge.com writes on how sleep deprivation can impact the skin. Of course, sleep deprivation is much more serious than a small lack of sleep, but the effects are very similar for both.  This is because sleep deprivation affects processes like wound healing and collagen growth. Those with sleep deprivation therefore have higher rates of inflammation, which affects acne, eczema and other conditions. Talakoub states specifically that a lack of sleep can affect “the composition and integrity of the skin.” So, though you may not be completely sleep deprived, a small lack of sleep can impact your skin in a similar way. 2. Accelerates the Aging Process Not only can a lack of sleep impact the way your skin reacts and heals, but it can also accelerate the aging process. During deep sleep, your body produces growth hormones that help damaged cells repair themselves, but without deep sleep this happens on a smaller scale or not all. Without that deep sleep, your skin will break down more and signs of aging such as wrinkles will become more noticeable.  One study conducted by a research team in Scotland found that sleep-deprived women show signs of premature skin aging and a decrease in their skin’s ability to recover after sun exposure.  Their study further found that the women who didn’t sleep well showed more signs of aging such as uneven pigmentation, reduced skin elasticity, fine lines and wrinkles, and the inhibited ability to recover from stressors such as the sun or environmental toxins. So as you can see, a lack of sleep could be aging your skin when all you want is to look and feel young. 3. Causes Dark Circles or Bags Under Your Eyes Your sleep can also affect your skin by causing dark circles and bags to form under your eyes. This can be caused by oversleeping, a lack of sleep, or just an overall feeling of fatigue from the day. One reason you may develop dark circles is because a lack of sleep can make your skin paler than usual. This will allow darker tissues and blood vessels to show beneath your skin. Another reason could be that your eyes are puffy from lack of sleep.  According to a Healthline article, sleep deprivation can also cause fluid buildup underneath your eyes. This causes your puffy eyelids to cast shadows under your eyes.  4. Can Cause Imbalances in the Skin and Breakouts Even more, a lack of sleep and poor sleeping habits can cause imbalances in your skin, meaning your skin can become more oily or drier, and could cause breakouts. A lack of sleep is actually one of the top triggers for acne breakouts.  On the other hand, your sheets and pillowcases could be affecting your skin as well. Sheets and pillowcases that aren’t washed regularly, can put dirt and other impurities on your skin which can further cause breakouts. Firstderm.com quotes Dr. David E. Bank, the director and founder of The Center for Dermatology, Cosmetic & Laser Surgery explains that pillowcases that aren’t washed or changed regularly can build up dirt and oils from the environment and thus transfer back to your skin. This dirt and oil can clog your pores and cause breakouts. 5. Diminishes the Skin’s Natural Beauty Lastly, a lack of sleep can increase inflammatory cells. These can, in turn, increase the breakdown of collagen and hyaluronic acid. These two molecules are the ones that give your skin its natural glow and bounce.  Without a proper amount of sleep, your skin can become dull and pale. Instead of waking up glowing with rosy cheeks, you may wake up still looking tired.   Four Ways To Help Your Skin at Night Now that you know how sleep affects your skin in several ways, here are four ways to help your skin as you sleep at night. 1. Have a Nightly Face Wash Routine First, one simple thing that you can do to help your skin at night is have a nightly skin care routine to wash off any dirt, oils, or impurities that could clog your skin while you sleep.  Washing your face may not completely prevent impacts from a lack of sleep, but it can help prevent impacts that occur from dirt on your sheets.  A nightly routine can include facial washes, face masks, and moisturizers that help to clean and hydrate your skin.  2. Sleep on Your Back or Change your Pillowcases  Another tip to use to prevent the negative impacts of a lack of sleep or poor sleeping habits is to sleep on your back or change your pillowcases consistently. These tips will make sure you are not adding oils, dirt, or impurities back to your skin while you are sleeping.  3. Get Seven to Nine Hours of Sleep Even more, you can help your skin by getting the appropriate amount of sleep every night. That means that you should be, as an adult, getting anywhere from seven to nine hours of sleep a night. When it can be difficult to fall asleep, try adhering to a routine that will let you get your recommended amount of sleep, with no stress involved. The simple task of getting more sleep will actually help to combat most of the ways poor sleep can affect your skin. It will help your cells repair themselves. Thus, helping pre-existing conditions heal, preventing faster skin aging, preventing dark circles and bags under your eyes and helping you get your glow back. 4. Put a Glass of Water on the End Stand Lastly, it is important to stay hydrated so that your skin can retain its elasticity and combat the aging process. All in all, it’s always important to stay hydrated so that your entire body can function properly. Understanding How Sleep Affects Skin Sleep can really take a toll on your skin, especially if you aren’t practicing good sleeping habits or are dealing with a lack of sleep.   Knowing how your sleep affects skin will help you take care of your skin better. So, take some time to consider which of your sleeping habits may be affecting your skin in a negative way. Changing these habits could make you feel more awake and bring back your skin’s natural glow. Updated on April 12, 2024