Navigating sleep deprivation in the early days of motherhood can be incredibly challenging. When my son was first born, I was totally high on adrenaline for the first week. I basically didn't sleep at all for the first five days of his life! After that, I crashed. Once a routine is established, you may find the tiredness kicking in. Here’s some practical new mom tips and advice to help you manage and make the most of this very tough period:
Create a Sleep-Friendly Environment
Optimize the Room: Keep the bedroom dark, quiet, and cool. Use blackout curtains and white noise machines if needed. We purchased a couple different white noise machines from Amazon that ended up breaking really quickly, but ended up purchasing this Yogasleep Dohm sound machine and it has been worth the money.
Comfortable Bedding: Invest in a comfortable mattress and pillows to make the most of the sleep you do get. My husband and I recently got these Bare Home Microfiber Pillowcases and these Bare Home Sheets. It makes every sleep just a little bit better.
Establish a Routine
Consistent Schedule: Try to stick to a consistent sleep and wake schedule for yourself, even if it’s irregular. This helps regulate your body’s internal clock. I use the app "Napper" to aid me in determining when my baby should nap based on his age. I've been using the app since he was about 3-months old and he's 13 months now!
Sleep When Baby Sleeps: Take advantage of your baby’s naps to catch up on sleep. This might mean napping during the day when your baby is sleeping. Some days I don't do this, but it honestly feels so good to nap for even 30 mins and I always feel more energized afterward.
Share the Load
Partner Support: If you have a partner, share nighttime duties. Take turns with feedings and diaper changes to allow each other to get longer stretches of sleep. This is going to completely depend on so many different things: are you breastfeeding or using formula? Does your partner work evenings? Is it realistic for you to share certain duties? I've been breastfeeding since my son was born and never got the hang of pumping. However, my husband is super helpful with diaper changes and was especially helpful in those early days when there are a lot of diaper changes during the night.
Family Help: Don’t hesitate to ask family members for help with nighttime or early morning shifts, if they are available. You'd be surprised how willing some people will be to help you (and squeeze in some baby time!)
Prioritize Sleep Hygiene
Wind Down Routine: Develop a relaxing pre-sleep routine to signal to your body that it’s time to rest. This can include activities like reading a book or taking a warm bath. I often try to limit screen time close to bed, and choose things like reading or crocheting at night. But, I'm not perfect and I don't follow this rule all the time!
Avoid Stimulants: Limit caffeine and avoid heavy meals close to bedtime.
Manage Your Energy Wisely
Short Naps: If you can’t get a full night’s sleep, take short naps (20-30 minutes) to recharge without feeling groggy. As previously mentioned, napping when your baby naps is so helpful! Or better yet, get your partner or a family member to look after your babe while you nap.
Stay Active: Gentle exercise, like short walks, can help boost your energy levels and improve your mood. I went for my first walk on the trail with my baby at 5-days postpartum and we've been walking together ever since. I've tried so many baby carriers and am currently a big fan of this one.
Use Technology Wisely
Sleep Tracking Apps: Use apps to track your baby’s sleep patterns and identify any potential issues or trends that could be affecting your rest. The app "Napper" is great and you don't need to purchase the premium version to benefit from it.
Automated Diaper Alerts: Consider using smart diapers or other gadgets that alert you when it’s time for a change.
Stay Hydrated and Eat Well
Healthy Snacks: Keep nutritious snacks and plenty of water handy. Proper nutrition can help maintain your energy levels and overall well-being. I made these Peanut Butter Cookie Dough Bites right before labor and snacked on them a lot during those first few weeks postpartum.
Balanced Diet: Eat a balanced diet to support your body’s needs and help combat fatigue.
Seek Support
Join a Group: Connect with other new moms through support groups or online communities. Sharing experiences and tips can provide emotional support and practical advice. I'm going to be joining a play group this week (ah!) and I'm really looking forward to meeting some other new moms.
Professional Help: If you’re struggling significantly with sleep deprivation, consider consulting a sleep specialist or counselor for personalized guidance.
Manage Expectations
Be Kind to Yourself: Understand that sleep deprivation is a temporary phase and it’s okay to not be at your best. Allow yourself grace and focus on getting through each day.
Set Realistic Goals: Prioritize essential tasks and let non-urgent things wait. It’s okay if your house isn’t spotless or if you don’t get everything done.
Use Light Exposure
Daylight: Expose yourself and your baby to natural light during the day to help regulate your circadian rhythms. As soon as we make up in the morning, I crack the blinds to let daylight in. This not only is good for regulating your circadian rhythms (and your baby's) but it always gives my husband and I that boost we need to get out of bed. :)
Dim Lights at Night: Keep lighting dim in the evening to help signal to your body that it’s time to wind down.
By incorporating these tips into your daily routine, you can better manage sleep deprivation and improve your overall well-being during the demanding early days of motherhood. I'd love to know what specific things you did or would recommend to others who are in need of some postpartum love.
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