Ultimate Survival Sleep Guide for New Parents.
Most mothers find getting adequate sleep to be a challenge. Getting up is disruptive to quality sleep and you’re not alone if you are feeling tired and irritable. Welcome to motherhood!
This survival manual will allow you to get more quality sleep and offer some working strategies to make this temporary sleep loss easier to navigate...
How To Seriously Get More Quality Sleep:
1. Understand your sleep cycles
New mothers need adequate rest because they’re often getting up to take care of their infants at night, new fathers are equally subject to the random sleep-wake cycles of their newborns and may often participate in night time care. Understanding your sleep cycles will help because not everyone can fall asleep on a dime…
2. Use catnaps to your advantage…
“Sleep when the baby sleeps” sounds blissful in theory. In reality, most men and women require 90 minutes to 2 hours of uninterrupted slumber to enter into a restorative deep sleep -take catnaps throughout the day. Lie down, even if you can’t sleep- Get off your feet, relax on the sofa. The quality of sleep is much more important than the number of hours.
Until your baby sleeps through the night, naps can help you survive. As soon as your kid falls asleep during the day -take a seat and rest. It can be quite restorative.
3. Enlist your spouse’s help.
Even when you’re breastfeeding, your spouse can take a twist with night feeding if you pump and refrigerate your breast milk. Agree on some kind of ‘Plan’ because they would be nights you wished your husband could breastfeed… Most men do not problems sleeping through the baby’s scream! Realize that if you haven’t slept through the night in weeks or even months, your mind will be jumbled and your mood will often be sour. You might find more rest if you and spouse have a nighttime plan..
4. Sleep is a medical requirement – Seek out additional support.
The first weeks are often the toughest, so think ahead to organize the service you’ll need. Say yes to help.
Accept any help that you can get-Many people are resistant, but whether it is a family member, friend, or babysitter, accept help, so you can get a few hours of sleep.
People think of sleep as a luxury, but it is a medical requirement.!
5. Ask somebody else to cover the first nighttime feeding.
Outsource the tasks! If your baby takes a bottle, ask your partner to take on some of the feedings. If you’re breastfeeding pump and give someone else a turn to feed. Try to divide up all your household responsibilities as best you can. Having somebody else do the initial night feeding is a great way to have some hours of unbroken sleep. Even if you take over later in the nighttime, you will have gotten some much-needed rest.
6. Function towards a consistent schedule.
One day – your baby will sleep through the night. And so will you. Some babies sleep through the night earlier than others but be assured, this is temporary and keep your eye on the prize. Look forward to things getting back to normal someday.
7. Rule out underlying sleep disorders or ‘baby blues’
Sleep deprivation can have serious impacts on anyone, .short naps should revive you somewhat, but if you don’t feel like they do, there may be an underlying sleep disorder that can be treated. Sleep loss can lead to mood changes, and new moms are at risk for ‘baby blues’ during the first weeks after childbirth, – where they experience a low mood and feel mildly depressed at a time when they expect to feel happy after having a baby. If you are experiencing some of these symptoms, talk to your doctor to address them
Being a mother is a joyful and enriching experience.
Work at getting the top quality sleep you need and look forward to many happy years with your new baby.
Coping Strategies Tips:
- Meditate – Meditation provides a number of the same benefits as sleep. If you have problems falling asleep or there’s no time to get a rest, try to have some quiet deep breathing.
- Eat a well-balanced diet- Forget the weight loss plan. You can improve your sleep by avoiding excessive caffeine or alcohol. Drink lots of water because dehydration can be tiring. A balanced diet will replenish lost energy.
- Do gentle exercises. If your doctor says it is safe to do so, Sometimes a simple shower may help you feel refreshed quicker.
As a new mother, you have a lot happening in your life, so try to minimize any extra stresses. It is very tempting to try and do chores, wash dishes, do laundry and clean floors when your baby is asleep… Reduce any potential sources of stress and rest because you’ve earned it!