Every new mother battles to get enough sleep in the first few months. Their sleep schedule is mainly disrupted due to multiple feedings each night, hormonal changes that affect a new mom’s overall physical and mental health, diaper changes, and unexpected wake-up calls from their baby crying at 4.00 am. While you are over the moon to finally hug and cuddle your little one, it also brings you a lot of surprising challenges like feeding, stimulating, and sleeping. On World Sleep Day, here are a few tips for sleep-deprived new moms to make their dream of a peaceful sleep come true.
In these challenging times, sleeping peacefully without interruptions may feel like an impossible dream. Many also wonder if there’s hope to get through this difficult time. Now you must be thinking if there’s anything you can do about it. Before finding out the tips to get quality rest, new mothers need to realise the importance of sleep and the consequences. Dr. Aarthi Bharat, Consultant- Obstetrician & Gynaecologist, Motherhood Hospitals, Banashankari, Bangalore explains how to get enough sleep as a parent.
Why is sleep important?
Not getting sufficient sleep can take a toll on everyone’s physical and mental health. It directly affects our mood, safety, and relationship. Some of the consequences of sleep deprivation, especially in new moms, include;
- Irritation- Lack of sleep makes a new mom irritable, making her more likely to lash out at her partner, friends, and other loved ones.
- Postpartum depression- There could be cases of new mothers facing moderate to severe postpartum depression, which is also caused by not getting enough sleep. If you experience symptoms of postpartum depression, it is highly recommended to visit your healthcare professional and ask for help. You can also talk to your partner, family, and friends and get the support you need.
- Accidents- If one does not have enough sleep, they cannot stay alert, putting them at greater risk of accidents. It is advisable to avoid driving or operating machinery in such situations.
- Stressful Parenting- Sleep deprivation can also negatively impact your parenting skills. With high levels of stress and anxiety, regulating emotions and warmth towards your child becomes difficult.
Tips for a quality rest for sleep-deprived moms
Here is how you can get some peaceful sleep while being a hands-on new mother
Focusing on good sleep hygiene and creating a daily sleep routine
New moms need to create a daily sleep routine such as taking a shower, listening to calming music, or even reading a book before sleeping. This will help you create a healthy sleep environment that will make you feel comfortable and restful at night. Switching off your cell phone, altering bedroom temperature and light levels can also help you fall asleep.
Take naps whenever you get a chance
An average adult needs 7 to 9 hours of daily sleep, but unfortunately, it becomes difficult for new mothers to get that amount of sleep. Sleeping a bit more on the weekends or catching naps when your baby is napping can also be beneficial. Just catching a nap for just 30 minutes will refresh you. However, overdosing or sleep bingeing can cause another set of problems as you won’t be able to sleep during the night.
Also Read: Are You A First-Time Mom? Here Is A Checklist To Follow
Fix your eating habits
Fighting your middle-of-the-night cravings can be difficult, but it is necessary to help fight insomnia. Some other foods to avoid for getting a good night’s sleep include caffeine, chocolate, and a big meal before bed.
Don’t be afraid to ask for help
Most new moms feel guilty while asking for help when going through a difficult situation. It is necessary to ask for help and accept help from your partner, family, or loved ones. Being a new mother is not an easy task, and the people who care for you are always there for help. The help can be in the form of babysitting your baby while you take a nap to catch up on nighttime losses. If you still feel sleep-deprived, it is essential to visit a medical professional.
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