5 Ways To Get Sleep With Your Newborn
Here Are Our 5 Ways To Get Sleep With Your Newborn Baby
Welcoming a new baby into your family is an experience full of love, excitement and transformation. For many parents, the experience is also exhausting. Sleepless nights, endless feedings and the joy of seeing your newborn baby can make it hard to get the seven to nine-hour sleep recommended each night. Sleep deprivation is common for both parents and babies in the first few weeks after birth. The lack of sleep can hurt a parent’s mental and physical health.
Sleep deprivation during the newborn phase is not only common but can also be dangerous. This can lead to mood swings, difficulty concentrating and, in some cases postpartum depression. It’s important to make sleep a priority if you are struggling to sleep. There are several ways to make the most of the sleep that you get, even if it’s not realistic to sleep uninterrupted for the entire night. This guide will share five strategies that can help you achieve better sleep and give tips on how to deal with sleep deprivation during the first few months as a parent.
1. Pump and Sleep
In the first few months of a baby’s life, frequent nighttime feedings are common. This is especially true if you are breastfeeding. As newborns need to be fed every two to four hours, breastfeeding parents will also be up as often to nurse. The constant cycle of waking up, feeding and going back to bed can leave parents exhausted, with no time to rest.
Introduce a bottle filled with pumped breast milk once your baby is around three or four weeks old. This can be an effective strategy for allowing your partner to handle some of the feedings at night. If your breastfeeding is going smoothly and your baby is growing, having a partner or caregiver feed your baby at night can make a huge difference.
You can, for example, pump milk at 9 pm and then retire to bed until 11 pm. Your partner will then give the baby a bottle with the milk you pumped. Your partner will then feed the baby when it wakes around 1 am. This allows you to sleep from 9 pm to 1 am. Even four hours of uninterrupted sleep can give parents a boost in energy and well-being.
It’s important to keep in mind that there are some things you should consider when pumping. Pumping too often can cause issues such as engorgement or clogged ducts. It may also lead to a decrease in milk supply. Consult a lactation specialist or your healthcare provider if you are experiencing these issues. This will ensure you don’t jeopardize your milk supply as you try to get more sleep.
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2. Set the stage for sleep
Sleep can seem like a distant fantasy in the first few weeks of a newborn’s life. Small changes in your routine at night can have a huge impact on how you and your child sleep. Melatonin is produced by babies after they eat, and it’s essential to their circadian rhythms. It also promotes sleep. Breast milk contains an amino acid called tryptophan that helps your baby to produce melatonin. This is important for the transition from feeding to sleeping.
This is especially beneficial for parents who are breastfeeding, as the act of nursing itself triggers the release by the parent of hormones that relax them, like oxytocin or prolactin. By minimizing disruptions at night, you can both help your baby and yourself fall asleep faster. Keep the baby’s sleeping space near your bed to help you both sleep better. This allows you to nurse your baby without getting out of bed.
Prepare everything you will need to feed your baby at night before you go to sleep. Fill bottles and prepare any milk ahead of time. It will be easier to feed your baby at night if you don’t have to rush around in the middle. Avoid turning on bright lights as they can both signal to you and your baby that it’s time to wake up. Focus on your baby’s feeding without distractions. Keep the lights soft and dim. Consider limiting diaper changing to times when your child has a dirty diaper. This will help prevent sleep disruptions.
Summary: The key to a good sleeping environment is to minimize stimulation, keep things quiet and make nighttime feedings as easy and seamless as possible. You will be able to fall back asleep more quickly after each feeding if you follow these steps.
3. Schedule One Night on, One Night Off
Consider alternating nights. This will help you to get the most rest and balance your nighttime feedings. This strategy is especially effective if you are bottle-feeding your baby or pumping. This strategy involves both parents taking turns on alternate nights. Each parent can enjoy a night of uninterrupted sleep.
Your partner will take care of all the feedings at night if they are on duty. You can rest and not have to wake up every time your child needs to be fed. You will then take over feeding your partner the next night so that they can get a good sleep. Even one night of uninterrupted rest can have a big impact on your energy level. Alternating nights also helps to prevent one parent from becoming overwhelmed with the nighttime demands.
This strategy still works if you are breastfeeding and pumping. You may need to continue pumping at night to maintain your supply of milk, but your partner can take care of the bottle feeding. You can get uninterrupted sleep, while your baby is still fed and cared for.
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Asking family or friends for help can be a great idea for parents who need extra support. They could provide overnight assistance or assist with feedings. Hire a postpartum nurse who will help you with breastfeeding or feeding your baby. You will get a well-deserved break, and you can focus on getting better and more rested.
Some parents will also alternate feeding duties every evening. One parent could, for example, handle all feedings in the first shift (10:30 p.m. – 2:30 a.m.) and the other parent could take on the second shift (2:30 a.m. – 6 a.m.). This arrangement allows both parents to get some sleep while sharing the responsibility of caring for their infant.
4. Sleep Separately
Even when parents try to divide nighttime duties equally, sleep can be elusive. Some parents find that the sounds of their babies’ cries or movements can disturb their sleep, particularly if they’re light sleepers. If this is the case, it may be helpful to sleep in separate rooms during part of the night.
If you are breastfeeding, your partner can bring the baby to you and sleep in another room. Then, your partner can bring the baby to another room and you can sleep peacefully without any interruptions. This arrangement is also possible if your partner bottle-feeds. They can take on the responsibility of the baby for the entire night and allow you to sleep without interruption.
This strategy is especially helpful when you need to rest without interruption. It’s important to be able to properly care for your child at all times. Sleeping in separate bedrooms allows parents to sleep more consistently, allowing them to be better prepared to face the demands of their day.
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5. Set an Early Bedtime
Even if your child isn’t sleeping through the night, going to bed earlier is a great way to get more sleep. Early bedtimes can help you sleep more and reduce fatigue. It is especially important to do this if your child has an irregular sleep pattern, which can happen during the newborn stage.
Even though it can be difficult to get to sleep early, particularly if there are household chores to do or you like to have some quiet time at night, remember that this phase will not last forever. Resting during this period can improve your mood and your energy the following day. You can also take advantage of the baby’s schedule and sleep early, even if that is not optimal.
Try to synchronize your bedtime with your child’s. It may seem a little strange, but this is a great way to get more sleep in the newborn stage. When you are well-rested you will find it easier to handle the challenges of parenting. An early bedtime gives you the energy to take care of your baby at nighttime.
How To Cope With Sleep Deprivation?
Sleep deprivation in the newborn stage is inevitable, despite your best efforts. Parents can feel mentally and physically exhausted by the fragmented sleep that occurs during this phase. Sleep deprivation can affect physical health but also cause emotional problems such as irritability and anxiety.
Sleep deprivation may also lead to depression or other mood disorders. Sleep is a challenge in the first three months after birth, according to research. Good sleep levels don’t usually return to their pre-pregnancy level until six years later. It’s crucial to care for yourself in this phase.
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Here are some tips to help you manage sleep deprivation.
- Consume nutrient-dense snack foods: Midnight meals can replenish your energy when you are awake at night. Eat snacks high in healthy fats and protein, such as peanut butter on whole grain toast or a small handful of nuts with a glass of water.
- Naps during the day. Try taking short naps while your baby is sleeping. Even a short 15-minute nap will help you recharge and improve your mood. Take advantage of the time your baby spends napping to relax yourself.
- Laundry and dishes can wait. You should focus on recovery and rest. Use your baby’s naps to relax and not worry about keeping the house spotless.
- Delay social obligations: You can say no to social events or visitors. You need to take time for adjustment and recovery during the first few months of having a baby. You can socialize if you want to, but you should cancel your plans if you are tired.
- Do not hesitate to ask others for help. Accept help from friends and family with household chores, cooking, or other duties. It’s important for your health and well-being that you receive the support.
- Caffeine is a powerful stimulant. A cup or two of tea or coffee can help you wake up after a restless night. Limit your caffeine consumption to 200 mg (about 2 cups of coffee per day) to prevent further disrupting your sleep.
- Give yourself the attention you deserve: Both your physical and mental well-being are vital during this postpartum time. Relaxation exercises, light exercise and self-care are all great ways to combat stress and promote healing.
- Seek professional assistance if necessary: Talk to your doctor if sleep deprivation affects your mental health or if there are signs of postpartum Depression (such as persistent sadness and hopelessness). It’s important to seek the help you need.
Final Thoughts
It’s not impossible to overcome sleep deprivation, even for new parents. You can get the most out of the sleep that you do have during the newborn stage by implementing strategies such as alternating shifts with your spouse, creating a sleeping-friendly environment and setting early bedtimes. It’s okay to feel tired, but you should prioritize resting and seeking help when necessary. You’ll find a routine that suits you both as your baby grows, and their sleeping patterns become more predictable. Be kind to yourself and take naps whenever you can. You will need your support network to navigate through this difficult but rewarding period.