Tips for Managing Sleep Deprivation After Having a Baby
1. Do night shifts
It is difficult when breastfeeding but if you are able to figure out a way to take shifts at night with your partner to share responsibility, it can help you both get some rest. I have heard of couples taking turns with feedings and diaper changes. Even if your partner can’t breastfeed, they can help with other tasks like prepping bottles, changing diapers or calming the baby.
2. Sleep When the Baby Sleeps
I think this is a cliche for a reason. We always hear the advice to “sleep when the baby sleeps.” I had a tough time with this especially because I felt as though that was the time I would get to prioritize other tasks. I learned that everything, including taking time to clean, cook, or check social media, needs to be put on the back burner in order to get some rest. Short naps throughout the day can make a significant difference in reducing sleep deprivation.
3. Create a Sleep-Friendly Environment
I have bad anxiety and for both me and the baby creating a relaxing sleep room significantly has improved my quality of rest. She is currently still sleeping in our room so we make sure the room has blackout curtains, white noise machine is on, and the room is cool and quiet. I have also made sure the pack-n-play is close enough to the bed that we can see her from the bed to reduce the times we need to get up and check on her.
4. Set a Sleep Routine for Your Baby
For me, I wanted to ensure the baby was getting enough rest and I have some time in the evening after I put her down to wind-down. We have attempted to set a sleep schedule for baby. We created a routing in which we read her a book, take a bath and then feed while rocking in her chair. As she has gotten older, she has shown signs of sleep daily at the same time allowing us to better predict her schedule.
5. Ask for Help
It’s important to recognize that you don’t have to do it alone. Ask for help from family members or friends who can pitch in with baby care, meal prep, or household chores. Many couples are more than willing to help out. I have heard of some people writing up chores on a whiteboard and when friends or family visit, they are able to see exactly what needs to be done and can work on any of the tasks on hand.
6. Nap Smartly
Rookie mistake! I used to let my baby sleep for as long as she wanted during the day which caused her to stay up all night long. While it’s important to get her sleep during the day when you can, not all naps are equal. I make sure she gets 3-4 naps in and do not allow her to take more than 2 hour naps at one time, now that she is 3 months old.
7. Practice Yoga or Relaxation Techniques
Sleep deprivation has made me feel more anxious and stressed, which I realized has made it even harder to get to bed. Before bed or during the day, I practice yoga and relaxation techniques such as deep breathing, meditation, and journaling to help me get to sleep. A few minutes of relaxation can significantly improve your ability to sleep.
8. Focus on a balanced diet and exercise
As is always important, after having a baby, it is important to continue to drink enough fluids and eat a balanced diet. Although it seems difficult, attempting to get some light exercise will also help with stress you are dealing with.
Conclusion
Sleep deprivation after having a baby is a rite of passage for many new parents. Even with the tips I have spoken about above, I still have many sleepless nights. I always remind myself that this is not long-term and ask for help when I am getting too overwhelmed. Until we learn her sleep patterns and establish a sleep schedule, I will try to be gentle with myself, make sleep a priority when possible and seek help when needed.
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