Coping with tiredness and disrupted sleep patterns as a new parent is undoubtedly challenging, but with practical strategies and support, you can manage these difficulties.
Understanding the Reality
First and foremost, it’s important to acknowledge that sleep disruption is a normal part of new parenthood. Newborns have small stomachs and need to eat frequently, often every two to three hours. Their sleep cycles are also shorter, typically lasting 50-60 minutes compared to an adult’s 90-minute cycles. This means that you will likely be waking up multiple times during the night to attend to your baby’s needs.
Strategies for Coping
1. Sleep When the Baby Sleeps
It might sound cliché, but sleeping when the baby sleeps is vital. This could mean taking naps during the day when your baby naps. While it might be tempting to use this time to catch up on chores, rest should be a priority to help reduce overall fatigue.
2. Share the Load
If you have a partner, sharing nighttime duties can make a significant difference. Taking turns or splitting the night into shifts allows each of you to get some uninterrupted sleep. If breastfeeding, consider expressing milk so your partner can take on some of the feedings.
3. Optimise Your Sleep Environment
Creating a conducive sleep environment can help you get better quality sleep when you do get the chance. Keep your bedroom cool, dark, and quiet. Invest in a comfortable mattress and pillows, and try to keep screens out of the bedroom to minimise disruptions.
4. Prioritise Sleep Over Other Activities
It’s easy to feel pressure to maintain a perfectly tidy home or stick to your pre-baby routines. However, prioritising sleep over less critical tasks can help you maintain your energy levels. The dishes can wait, but your health and well-being cannot.
5. Practice Good Sleep Hygiene
Good sleep hygiene can make a big difference in how well you sleep when you have the opportunity. Establish a calming bedtime routine to signal to your body that it’s time to wind down. This might include activities like reading a book, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation.
Seeking Help and Support
6. Ask for Help
Don’t be afraid to ask for help from friends and family. Whether it’s having someone watch the baby for a couple of hours while you nap, bringing over a meal, or helping with household chores, accepting help can alleviate some of your burdens and allow you to rest.
7. Join a Support Group
Connecting with other new parents who are going through similar experiences can provide emotional support and practical advice. Many communities have parent support groups, and there are numerous online forums where you can share your experiences and gain insights from others.
Taking Care of Your Mental Health
8. Manage Stress
High stress levels can make it harder to fall and stay asleep. Finding ways to manage stress, whether through mindfulness practices, physical exercise, or hobbies you enjoy, can improve your overall sleep quality and well-being.
9. Watch for Signs of Postpartum Depression
Extreme fatigue can sometimes be a sign of postpartum depression. If you’re feeling persistently down, hopeless, or overwhelmed, it’s important to reach out to a healthcare provider for support and guidance. Mental health is just as crucial as physical health, especially during this demanding time.
Long-Term Adjustments
10. Accept that It’s Temporary
While the sleepless nights can feel never-ending, remember that this phase is temporary. As your baby grows, their sleep patterns will change, and they will start to sleep for longer stretches at night. Keeping this perspective can help you cope with the current sleep challenges.
11. Plan for the Future
As your baby gets older, establishing healthy sleep habits will benefit both you and your child. Creating a consistent bedtime routine and sleep schedule can help your child develop good sleep patterns, ultimately allowing everyone in the household to get more rest. To help your baby sleep better, you need to make sure they are comfortable during the night. Keep the room at 20–22 degrees, and use a baby sleeping bag so that they don’t get too hot or cold.
Remember, you’re not alone, and it’s okay to ask for help. This phase will pass, and with time, your family will find a new rhythm that includes more restful nights.
