Moms often have difficulty getting enough sleep when they have a newborn for several reasons
As a new mama, it can be difficult to maintain a regular sleep schedule due to the demands of caring for a baby. Your newborns typically need to be fed every 2-3 hours, which can make it difficult for you to get a full night's sleep. They also have their own sleep schedule, which can be difficult for moms to predict and plan around.
So mamas, here are 7 things you can try to do to help ensure you get the sleep you need.
1. Prioritize sleep: Make sleep a priority and try to schedule it into your day.
This can be difficult with the demands of caring for a baby, but it's important to make sleep a priority. You can try to schedule naps during the day and develop a bedtime routine that helps you relax and wind down before sleep. Additionally, you can try to create a comfortable and conducive sleeping environment, and ask for help from your partner, friends, or family to take care of the baby while you sleep.
2. Create a bedtime routine: Develop a bedtime routine that helps you wind down and relax before sleep.
A bedtime routine can help signal to your body that it's time to sleep and make it easier to fall asleep. Some examples of activities that can be included in a bedtime routine are reading a book, taking a warm bath, listening to calming music, meditating or practising yoga, journaling, or doing a skincare routine. The key is to find activities that help you relax and wind down, and to make sure to do them consistently every night. This will make it easier for your mind to relax and fall asleep.
3. Take naps: If you can, try to take short naps during the day to help make up for any lost sleep at night.
Napping during the day can help boost energy levels, improve mood and cognitive function, and make it easier to fall asleep at night. It's recommended to take short naps, usually 20-30 minutes, as longer naps can disrupt nighttime sleep. It's best to try to nap at the same time every day, if possible, and to nap in a dark, quiet room. Napping during the day can help ensure that you're getting enough sleep overall, and can help make up for any lost sleep at night.
4. Get help: Don't be afraid to ask for help from your partner, friends, or family to take care of the baby while you sleep.
Asking for help from your partner, friends, or family can be a great way to ensure that you're getting the sleep you need. Having someone else take care of the baby while you sleep, even for just a short period of time, can make a big difference in your ability to get the rest you need. It can also help to have someone available to take over the baby's care if you need to take a nap during the day. Don't hesitate to reach out to your loved ones and ask for help, it's perfectly normal and they will understand.
5. Avoid stimulating activities: Avoid activities that can stimulate your mind and make it harder to fall asleep, such as watching TV or using your phone.
Activities such as watching TV, using your phone, or working on a computer can stimulate your mind and make it harder to fall asleep. The blue light emitted by electronic devices can suppress the production of melatonin, which is a hormone that regulates sleep. It's best to avoid these activities for at least an hour before bedtime. Instead, you can try doing activities that help you relax and wind down like reading a book, listening to calming music or meditating, or doing a skincare routine. This will help signal to your body that it's time to sleep and make it easier to fall asleep when you go to bed.
6. Make your sleeping environment comfortable: Make sure your sleeping environment is comfortable, dark, and quiet to help improve the quality of your sleep.
A comfortable bed, with a supportive mattress and pillows can make a big difference in how well you sleep. It's also important to have a room that is dark and quiet, to help your body relax and fall asleep. You can use heavy curtains or blinds to block out light, and use earplugs or white noise machines to block out any noise that might disturb your sleep.
7. Seek medical help : Consult with your doctor if you feel like the lack of sleep is affecting your overall health or mood.
They can help determine if there's an underlying medical condition that's causing difficulty sleeping, and can provide recommendations for treatment. They may also be able to refer you to a sleep specialist or counselor if needed. Additionally, they can also rule out any possible risks for both you and your baby if you're breastfeeding or pregnant. It's important to address any sleep issues as soon as possible, as chronic lack of sleep can have serious negative effects on your physical and mental health.
