7 Realistic Ways To Catch Up On Sleep After Having A Baby (No, It’s Not Sleep When Your Baby Sleeps)
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Sleep deprivation is something most parents go through during the first few months after having a baby. Though it may seem like it will probably last till your little one’s graduation, know that there’s light at the end of the tunnel. While most moms are obsessed about their newborn’s sleep, it’s important to understand that even mommies need their sleep to help their body recover from childbirth. In this MomJunction article, we share our wisdom on how new parents can combat sleep troubles.
1. Take Rest Even If You Can’t Sleep
Many times, moms find it hard to sleep during the middle of the day. And they struggle and stress themselves out for not falling asleep despite being tired. Instead of waking up and running errands or doing chores at this time, you can simply choose to lie down to give yourself a break from the busy mommy schedule. Even if you aren’t actually sleeping, lying down can be restorative.
2. Don’t Underestimate The Power Of A Good Nap
Surely a 20 minutes nap cannot substitute 7 or 8 hours of sleep at night. After having a newborn, getting proper sleep at night is easier said than done. This is why most mommies resort to napping during the day. So, even if you have a 20 minutes window to get some shut-eye, don’t let the opportunity go by. According to the National Sleep Foundation, a 20-minute nap has many benefits such as improved alertness and better mood (1). Experts say that a 30 to 60 minutes nap can make you groggy since you hit the deeper levels of sleep causing your brain waves to slow down. But if you are about to catch at least 90 minutes of sleep, you complete one sleep cycle and wake up feeling refreshed.
3. Stop Substituting Caffeine For Sleep
Though most moms need their daily intake of caffeine to give them the energy boost they need to function all day, it’s best to limit the amount of caffeine. Having frequent cups of coffee can prevent you from falling asleep when you actually lie down. Avoid drinking coffee at least a few hours before bedtime or later in the evening.
4. Get Your Daily Dose Of Sun
Light plays a major role in our sleep-wake cycles. If you are finding yourself struggling to sleep even at night, we suggest getting at least 15 minutes of sunlight during the day as it can help you sleep better at night (2). If you are pressed for time and do not wish to step out, find a corner of your house with maximum exposure to sunlight and soak in the sun.
5. Limit Screen Time At Night
We doubt if you would have time to browse on your phone during the initial months after giving birth, but if you are in the habit of using your phone or watching TV right before going to bed, it’s time to stop that. Artificial lights such as that emitted from television, laptops, computers, and smartphones can hinder your sleep quality by triggering your brain to stop producing melatonin, which helps us fall asleep (3).
6. Be Open To Help
There’s no reward for powering through sleepless nights, so whenever an opportunity presents itself which will help you get some rest, don’t hesitate to take it. Accept all the help you can get, whether it is friends or family because you need it. So, next time someone offers to babysit or help you with the dishes, remember that they may genuinely want to help you. Also, remember that there’s no shame in hiring a house help.
7. Take Turns In Nighttime Feedings
Nobody said you have to do it all alone. Right from the start, it’s crucial that both you and your partner share equal responsibilities. And that includes everything from changing the nappy to feeding your baby at night. If you are breastfeeding, you can pump your breast milk during the day so that you don’t have to wake up in the middle of the night when it’s your husband’s turn to feed the baby. This way, you will be getting at least a few hours of uninterrupted sleep, if not the whole night.
The most important thing to remember here is that there’s nothing wrong with prioritizing your sleep. So, learn to be unapologetic about it because not getting enough sleep can make you feel tired, lose focus, and impair your judgment, which will do you or your baby no good.
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