Super sleeping tips for new parents and their babies

Super sleeping tips for new parents and their babies

Newborns take a lot of looking after, but self-care is important too. Phil Lawlor, Sleep Expert at Dormeo, shares his tips for getting a good night’s sleep for new parents so you can ensure you have enough energy to take care of your bundle of joy.

Having a new baby is a wonderful thing. However, the length and quality of sleep you get will usually hit an all-time low during the first three months postpartum, according to a recent study by the Sleep Research Society. The study also found that both men and women can face an alarming six years of sleep deprivation after the birth of their first child, which has the potential to cause all sorts of problems for your health and wellbeing.

It’s Maternal Health Awareness week at the end of this month, which is an opportunity to remind new parents to make sure they’re looking after themselves as well as their newborns. Below are my tips for getting enough rest to reduce the risk of sleep deprivation.

Learn to accept help (and ask for it)

Certain instincts kick in when you’re a new parent that can make sharing your baby difficult, but you should never turn down the help that’s available to you. Don’t be afraid to ask your partner if there’s something they can do and always share the late-night feeds and nappy changes. Even if you are breast-feeding, the non-nursing person in the relationship can still be a big help if they get up and bring the baby to you to save you the trip.

Ask your parents, siblings, or friends to chip in with babysitting so you can get some sleep during the day (or overnight if they’re willing). Even a quick nap can make a huge difference, and just having that support from your loved ones is a tremendous comfort if you’re feeling the pressure.

Anxious mothers inadvertently put out signals that can affect their baby’s sleeping and keep them up at night. Furthermore, if you’re lying awake consumed with overwhelming thoughts about your baby’s health and future, you’re causing yourself to lose sleep which in turn only makes the anxiety worse. This snowballing effect can often lead to more serious health issues, so ask your health care provider for help if you’re missing opportunities to sleep due to stress.

Create sleepy environments

As opportunities for rest will be few and far between in the first few months of your baby’s life, there are a few things you can do to make drifting off quicker and easier.

First, treat yourself to a new bed frame or mattress. Your world gets turned upside-down when you have a new born, so new parents need a comfy bed more than any other time in their lives. Investing in one that’s comfortable and properly supportive can provide a welcome solace for sleeping or just recharging; memory foam mattresses even conform to the shape of your body to take the stress off your pressure points.

Plus, having a firm mattress that properly distributes weight means that whoever’s turn it is to see to the baby won’t bounce their partner around when they get up, disturbing their sleep.

Aim to limit your screen time an hour before bed by avoiding your TV, tablets, and mobile phones. Keep a cool, dark, and clutter free bedroom and try not to fret. If you’re finding it difficult to drift off, use the time to get other things done and try again later instead of worrying. For the first few months it’s often easier to sleep when your baby sleeps, even during the day, but eventually they will start to sleep for longer periods during the night allowing you to go back to your normal routine.

To get your baby into the rhythm of sleeping when it’s dark you should keep them alert and active in the daytime then create calm, quiet atmospheres in evening. It might seem easier to stay together at night but letting them sleep in the bed with you can be dangerous and can also lead to problems getting them to sleep on their own. They can have cuddles and a feed in your bed, but they should be returned to their cot for sleeping.

With these tips, you can do what’s best for your newborn and your wellbeing by getting enough sleep. Sleep deprivation can lead to more serious problems, so take care of yourself so you can take care of your baby.

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