What Is Postpartum Insomnia?
Postpartum insomnia is when a new mom has a hard time falling asleep, staying asleep, or getting restful sleep after having a baby.
And honestly, it can feel really frustrating. You may be completely exhausted, but the moment your baby finally falls asleep, your brain just will not shut off.
Research shows that postpartum insomnia affects about 20.4% of postpartum women, which is higher than the rate seen in women of reproductive age in general. So if you are lying awake at night even when you desperately want to sleep, you are not alone.
That is why having a safe, gentle, and realistic way to wind down before bed can be so helpful. In this article, we will talk about how essential oil shower steamers may help support a calmer bedtime routine for new moms.
Why Does Postpartum Insomnia Happen?
Postpartum insomnia usually is not caused by just one thing. For most moms, it is a mix of everything happening at once, such as:
● Stress, anxiety, and feeling constantly on alert
● Waking up at night to care for your newborn
● Hormonal changes after birth
● Physical discomfort, including pain after a C-section
Basically, your body may be tired, but your mind still feels like it is "on duty."
And when this keeps happening, it can affect more than just your sleep. Postpartum insomnia may also be linked to:
● A higher risk of depression
● Trouble focusing or remembering things
So this is not just about getting more hours of sleep. It can affect your mood, your energy, your focus, and the way you feel during postpartum recovery.
If you are struggling with sleep deprivation, our guide on helping your baby sleep might also be helpful for establishing better sleep routines.
How May Essential Oil Shower Steamers Help Postpartum Insomnia?
For many new moms, bedtime does not always feel relaxing. Your body is tired, your mind is racing, and even when the house is finally quiet, it can be hard to fully settle down.
This is where essential oil shower steamers may help. They are not a treatment for insomnia, but they can be a simple way to make your nighttime shower feel more calming and intentional.
Think of them as a small self-care step that helps you move from "mom mode" into rest mode.
An Easy Bedtime Ritual You Can Actually Stick With
Before sleep, your body temperature naturally starts to drop. Taking a warm shower before bed may help your body ease into that process and feel more ready for rest.
For postpartum moms, this kind of simple routine matters. You probably do not have time for a long bath, a full skincare routine, or a 30-minute meditation every night. But a warm shower? That feels much more realistic.
That is why shower steamers for relaxation can be helpful. You are not adding another complicated step to your day. You are simply turning something you already do into a calmer, spa-like moment.
It is a small habit, but for a tired new mom, small habits are often the ones that actually last.
A More Calming Shower Experience
Essential oil shower steamers can make a regular shower feel more relaxing by releasing scent into the warm steam. Soft floral, herbal, or bedtime-inspired scents can help your shower feel less like another task and more like a few quiet minutes for yourself.
Some research suggests that aromatherapy may help support relaxation and sleep quality through the sense of smell. One clinical trial involving postpartum women found that plant-based aroma inhalation was linked with better sleep quality compared with the control group.
Support for Stress and Mood
Sleep struggles often come with stress, fatigue, and emotional ups and downs. And for new moms, that can feel even heavier.
Some studies have found that aromatherapy may help postpartum moms feel more relaxed and less tired. Other research has also shown potential benefits for stress, anxiety, and low mood in postpartum women.
Bedtime Routine Tips for New Moms
1. Take a warm shower before bed
Try taking a warm shower about 30 to 90 minutes before bedtime. Place your shower steamer where it can get lightly splashed, then let the warm steam release the scent while you shower.
2. Give yourself a few quiet minutes afterward
After your shower, try not to jump straight into scrolling, chores, or emails. Dim the lights, drink some water, take a few deep breaths, or just sit quietly for a few minutes.
3. Let go of perfect sleep
Instead of trying to force a full night of perfect sleep, focus on resting when you can. If your baby is asleep, give yourself permission to rest too. If you cannot fall asleep after lying in bed for a while, get up for a little bit and come back when you feel sleepy.
What Essential Oil Shower Steamers Cannot Replace
Essential oil shower steamers can support relaxation, but they are not a fix for severe or long-term postpartum insomnia.
If you are having ongoing trouble sleeping, feeling very anxious, or feeling low for a long time, it is important to reach out for professional support.
Clinical guidelines from the American Academy of Sleep Medicine and the American College of Physicians recommend CBT-I, or cognitive behavioral therapy for insomnia, as a first-line treatment for chronic insomnia in adults. In some cases, medication may also be considered with guidance from a healthcare provider.
Why Choose Momcozy Essential Oil Shower Steamers?
● Ease tension and sleep better
Creates a calming shower routine to help you slow down and prepare for rest.
● Relieve nasal congestion
Helps open up nasal passages with soothing eucalyptus and mint steam, making breathing feel easier and more comfortable during showers.
● Gentle for moms and moms-to-be
Non-irritating and gentle on sensitive skin, making it suitable for daily self-care.
● Fresh eucalyptus & mint aroma, made with essential oils
Releases a refreshing, long-lasting aromatherapy-inspired scent through warm shower steam, helping you feel clear, relaxed, and renewed.
● Portable and easy to use
Great for home, travel, hospital bags, or quick self-care moments on the go.
Want to turn your everyday shower into a spa-like moment just for you?
Try Momcozy Essential Oil Shower Steamers today. We also have a nutrition guide for nursing mothers that can help support your overall health and wellness.
References
ACP Recommends Cognitive Behavioral Therapy as Initial Treatment for Chronic Insomnia | ACP Newsroom | ACP. (n.d.).Www.acponline.org. https://www.acponline.org/acp-newsroom/acp-recommends-cognitive-behavioral-therapy-as-initial-treatment-for-chronic-insomnia
Keshavarz Afshar, M., Behboodi Moghadam, Z., Taghizadeh, Z., Bekhradi, R., Montazeri, A., & Mokhtari, P. (2015). Lavender Fragrance Essential Oil and the Quality of Sleep in Postpartum Women. Iranian Red Crescent Medical Journal, 17(4). https://doi.org/10.5812/ircmj.17(4)2015.25880
New guideline supports behavioral, psychological treatments for insomnia - AASM. (2020, December 16). American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers. https://aasm.org/new-guideline-supports-behavioral-psychological-treatments-for-insomnia/
NHS. (2026). DingTalk Docs - DingTalk unified identity authentication. Dingtalk.com. https://alidocs.dingtalk.com/i/nodes/G1DKw2zgV2yj55BZsBZRmoQAWB5r9YAn?doc_type=wiki_doc
Okun, M. L., & Lac, A. (2023). Postpartum Insomnia and Poor Sleep Quality are Longitudinally Predictive of Postpartum Mood Symptoms. Psychosomatic Medicine, 85(8), 736–743. https://doi.org/10.1097/psy.0000000000001234
Quin, N., Jin Yong Lee, Pinnington, D. M., Newman, L., Manber, R., & Bei, B. (2022). Differentiating perinatal Insomnia Disorder and sleep disruption: a longitudinal study from pregnancy to 2 years postpartum. 45(2). https://doi.org/10.1093/sleep/zsab293
Swanson, L. M., Kalmbach, D. A., Raglan, G. B., & O'Brien, L. M. (2020). Perinatal Insomnia and Mental Health: a Review of Recent Literature. Current Psychiatry Reports, 22(12). https://doi.org/10.1007/s11920-020-01198-5
Witkowska-Zimny, M., Zhyvotovska, A., Isakov, R., Boiko, D., & Nieradko-Iwanicka, B. (2024). Maternal Sleeping Problems Before and After Childbirth - A Systematic Review. International Journal of Women's Health, Volume 16, 345–371. https://doi.org/10.2147/ijwh.s446490
