Congratulations on the arrival of your baby! You are probably not getting enough sleep as a new parent. You’re not the only one. We are here, the ones who came before you, to help you rest and share our wisdom.
1. Establish a plan to share duties
It is essential to create a system for sharing responsibilities in order to get both of you the Sleeping that you need. It may be necessary to take turns rocking and feeding the baby, or even taking shifts during the night. Also, it is important to be realistic with how much sleep you can expect from each parent. It is more difficult than you think to keep a strict schedule of sleep. This can cause more fatigue in the end. By working together, and by being flexible, you and your partner will be able to find the sleep you need.
Tips to make this easier:
- Be a team – You’re all in this together. It’s not fair for one parent to come up with a sleep plan, while the other feels left behind. Working together is the best way to meet your needs and responsibilities.
- Make lists – List your baby’s requirements and your responsibility to meet them. This will help you know what each parent should do when. You will avoid arguments over who does what when, and you’ll keep both parents on the same page.
- Sleep in turns – This is a great way to divide the responsibilities. It allows each parent to catch up with their sleep. The baby may be taken care of by one parent while the other sleeps, but in the end it all balances out.
- Be flexible. When you have a newborn, things rarely go according to plan. It’s possible that feedings take longer than you expected, or the baby has a fussy sleep, or both of you are unable to fall asleep when it is your turn. You need to be flexible, and be aware that things may change.
2) Avoid Screen Time
There are many reasons to limit screen use before bed. The light from screens has been shown to disrupt the body’s sleep cycle and make it difficult to fall or stay asleep. This blue light can also inhibit the production of melatonin – a hormone which helps regulate sleep. If you are having trouble getting a good sleep, reducing your screen time may be the answer.
You don’t have to completely abandon your computer or phone. Avoid using your phone or computer for at least one hour before going to bed. If you have to scroll through social networks, do so mindfully without becoming sucked into it. You want to be rested when your baby awakens!
3) Make your bedroom a sanctuary
A baby will change your life. Ask any parent. You’re suddenly responsible for another person’s well-being, which is a huge adjustment. One thing that many new parents don’t understand is the importance of having a peaceful bedroom where they can get away from all the chaos and noise of daily life to rest and relax. As a new parent, investing in essentials such as comfortable sheets and pillows can be a great thing to do. Never underestimate the importance of comfortable mattresses .
It’s important to get a good night’s rest for both your physical and mental health. But it’s hard when you have a baby in the house. Making your bedroom a refuge from the world outside will allow you to recharge and be your best for your baby. If you are expecting, set up your room accordingly.
4) The Power of Naps
According to Sleep Foundation, a nap should last between 10 and 20 minutes. You may feel groggy if you sleep longer. Even a short nap will do wonders to your mood and energy. If you are feeling tired, try a power nap. It may be just the thing you need to make it through the rest the day.
Naps aren’t just for tired people. Naps can be a wonderful way to bond with a baby. If you are breastfeeding, napping with your baby will help you relax. Even if you aren’t nursing, snuggling with your baby while you both nap is a great way to create memories and bond. If you have an adjustable bed in your home you can sit comfortably and safely at an angle to feed your baby while bonding during naps.
5) Create an evening routine
It is important to have a routine for bedtime, both for babies and adults. This signals your body to prepare for sleep and wind down. Simple bedtime routines include bathing your baby, reading them a story, and singing a lullaby. Adults can have a bedtime ritual that includes a relaxing shower or bath, reading or writing in their journal. You must stick with your routine and are consistent.
There will be times when your plans won’t work out and you need to change up your routine. This is perfectly normal. Do your best to return to the routine as quickly as possible. As you get used to a routine, falling asleep becomes easier.
6) Get Outside for Some Fresh Air
It is good to breathe fresh air, but can also help you sleep better. You can easily become stir-crazy if you spend all day inside. Spending some time in your backyard or taking a walk around the neighborhood can help clear your mind and give you much-needed fresh oxygen. If you can, get out every day for at least a few moments. Vitamin D can improve your mood and increase energy.
It’s understandable that getting outside isn’t always possible. Especially in the middle winter. If you can, try to get outside every day for at least five minutes. You’ll thank yourself.
7) Accept and Ask for Help
Ask for help if you feel overwhelmed as a parent. Not just your partner, but also from family members and friends. You can even hire help if you need it. Although it can be difficult to admit you need help, you are not alone.
Communication is essential when it comes to asking someone for help. Be sure you and your partner agree on what type of help you require and who can provide it. It goes back to the first point we made about creating a plan for sharing duties.
Don’t hesitate to ask family and friends for specific help, such as taking care of your baby while you take a break or providing a meal. Do your research to find out what is available in your locality if you are considering hiring help. Take the time to research all of your options for in-home childcare. The initial cost may seem high, but the benefits will outweigh it.
Final Thoughts
You and your child must get enough sleep. Follow these tips to get the sleep you need, and establish healthy sleeping habits for your baby