Congratulations! You must be on cloud nine with your little baby coming into the world. Being a new mom is a whole lot of responsibility and one thing most mom’s sacrifice is sleep. As any new parent knows, multiple feedings, diaper changes, and walking the halls with a cranky newborn can make it difficult to sleep well at night.
Indeed, it is hard taking care of yourself when you have a newborn, making sure you get enough sleep should be a priority. In this blog, we’ll share some practical tips on how you can sleep better at night as a new mom.
Take Power Naps while the Baby Sleeps
We know, it is hard to prioritize sleep as a new mom, especially when you have other kids in the house. But it is important to take rest whenever possible. Try to sleep when your newborn is sleeping during the day. Newborns take regular naps that last from 2 to 4 hours, totaling 16 to 18 hours of sleep per day. Take advantage of this and try to get that much needed sleep for yourself.
Share the load
Always remember, you don’t have to do everything on your own. Don’t hesitate to ask for help from your partner or friends or family. You and your partner can share the night time diapers changes, baby feeding and other duties. Try to get help from friends and family with household chores so that you don’t get exhausted doing all of that on your own.
Don't be afraid to ask for help; there is no prize for being a super mom at the end of the day; even if you are a super mom, asking for help and getting some sleep does not make you any less.
Practice good sleep hygiene
Try to create a relaxing night time routine for yourself as well as the baby, so that you can sleep faster and better at night. You can take a warm bath or read something in bed or listen to some soothing music. You must avoid using any electronic devices just before bed, as blue light is not good for sleep.
It is very tempting to lay in bed and scroll through reels or posting something about the baby, but it will take most of the time that you could have spent getting some sleep. Avoid caffeine during the second half of the day and try to finish your dinner 2-3 hours before going to bed.
Create a good sleep environment
It is important to take care of your sleeping environment in your bedroom, try to create a calm and soothing environment for quality sleep at night. Try to dim the lights a few hours before going to bed, keep the room dark when you go to sleep. Limit any kind of noise and try to keep the room comfortably cool.
You can invest in blackout curtains, so that you can take daytime naps easily. A Comfortable mattress and supportive pillow can help you sleep better at night so that you can wake up refreshed and energized.
Practice Safe Co-Sleeping
In India, co-sleeping is quite normal. Majority of new moms sleep with their babies in the same bed. It is okay to sleep with the babies if you follow some safety guidelines to make sure there is no risk of accidents. Always keep pillows, blankets, and other soft bedding away from your baby.
Make sure that your mattress is firm and there are no gaps where your baby could become trapped. Always place your baby on their back to sleep. If you prefer your baby sleeping in the crib, you can keep the crib near the bed so that you can get much needed sleep without worrying about your baby.
Prioritize Self-Care
Motherhood brings out a different side of you, you become so selfless and everything is about the baby now. But it is important to take care of yourself and give yourself some time to relax and recharge. You can take a hot bath, paint your nails, talk to a friend on the phone, get a massage, practice deep breathing exercises, or indulge in your favorite hobby. Do what makes you feel good and refreshed.
Take some time to check if you are trying to manage too much in a day? For example, we expect overself to be able to play with children, go to work, help at child care or school, cook a delicious meal, do several loads of laundry, and yet go to the gym. There are days you can do it all. But it is okay to take out time to rest, when you are feeling low on energy.
Know the signs of postnatal depression
If you are not able to fall asleep, even when the baby is resting and you are exhausted and want to sleep, this may be an indication of postnatal depression. Other signs include feelings of hopelessness, sadness, exhaustion, and inability to enjoy your favorite activities. If you believe you are experiencing postnatal depression, you should talk with a healthcare professional.
Remember that this is only temporary. Though it can feel like a lifetime when you have a quality sleep. It won't be long before your kid sleeps long enough for you to get some decent sleep on a regular basis.
Conclusion
Being a mother is a wonderful feeling that cannot be expressed in words. However, this road is not easy at all. You can try some of the tips listed above to get some good sleep at night. It is important that you put first your own wellness and set aside time for yourself to appreciate these moments of parenthood.
Now that you’ve stopped using the pregnancy pillow, you can opt for a memory foam pillow that can support your neck and shoulders. But try not to place pillows around your baby.
Remember to check whether your expectations as a mother are realistic. Try to be patient with yourself and trust that you're doing your best for yourself and your baby. Everything will get better with time; try to appreciate this phase of parenthood instead of getting overwhelmed by it. Sweet dreams!