Welcoming a newborn into your life is a magical and transformative experience, but it often comes with the not-so-magical side effect of sleep deprivation. For many new parents, the excitement and joy of having a baby are quickly overshadowed by the sheer exhaustion that follows sleepless nights and constant caregiving. The demands of feeding, soothing, and tending to your baby around the clock can leave you feeling like a sleep-deprived zombie. But fear not! With a few practical strategies you can navigate this challenging phase and find some much-needed rest. Here’s how to cope with sleep deprivation after having a baby while keeping your sanity intact.
To understand how to tackle sleep deprivation in mothers during postpartum, OnlyMyHealth team interacted with Dr Sukirti Jain, Consultant – Obstetrics and Gynaecology, Cloudnine Group of Hospitals, Vashi, Navi Mumbai.
1. Sleep When the Baby Sleeps
It may sound cliché, but this advice is golden. Newborns have irregular sleep patterns, so take advantage of their naps to catch up on your own sleep. Dr Jain said, “Try to rest whenever your baby is sleeping, even if it’s during the day. This can help you catch up on much-needed rest.”
2. Share Nighttime Duties
Parenting is a team effort. “If possible, share nighttime duties with your partner or another caregiver. This can help distribute the load and allow both of you to get some sleep,” Dr Jain recommended. If you’re breastfeeding, consider pumping so your partner can handle some of the feedings.
3. Create a Sleep-Friendly Environment
Keep the bedroom cool, dark, and quiet. Use blackout curtains, a white noise machine, and ensure your mattress and pillows are comfortable. Avoid using electronic devices before bed as the blue light can interfere with your sleep.
Also read: How Does Yoga Help In Managing Your Postpartum Health
4. Prioritise Sleep
Dr Jain emphasised on focusing on getting enough sleep by minimising non-essential activities and asking for help with chores and other responsibilities.
5. Stay Hydrated and Eat Well
“Proper nutrition and hydration can help maintain your energy levels. Avoid caffeine and sugar, especially later in the day,” Dr Jain advised.
6. Limit Visitors
While it’s nice to have visitors, they can be exhausting. Don’t hesitate to limit visits or ask visitors to help with chores rather than just visiting.
7. Take Naps
Short naps of 20-30 minutes can help recharge you without making you feel groggy.
8. Accept Help
Don’t hesitate to accept help from family and friends. Whether it's a relative offering to babysit for a few hours or a friend bringing over a meal, accepting support can give you a much-needed break and allow you to rest. They can help with household tasks, cooking, or even taking care of the baby for a while.
Also read: How To Recognise Postpartum Hypertension: Management Tips
9. Stay Active
While it might seem counterintuitive, light exercise can actually help improve your sleep quality. A short walk, stretching, or a gentle postpartum workout can boost your energy levels during the day and help you sleep better at night. Dr Jain said, “Just ensure it doesn’t interfere with your sleep.”
10. Talk to a Doctor
If sleep deprivation becomes severe or leads to other health issues, consult a healthcare professional for advice and support.
Taking care of yourself is crucial for taking care of your baby, so try to implement these strategies to manage sleep deprivation effectively.
Conclusion
Dealing with sleep deprivation after having a baby is undoubtedly challenging, but with a few strategic adjustments, you can manage to get the rest you need. Prioritise sleep whenever possible, accept help, and remember that it’s okay to take care of yourself. After all, a well-rested parent is better equipped to care for their little one. By incorporating these tips, you can navigate this demanding period with a bit more ease and look forward to more restful nights in the future. Happy parenting!