One of the hardest parts of being a new parent to a newborn is sleep deprivation. And lack of sleep is not only exhausting and exhausting, but can lead to more health problems if left unchecked. All parents of new babies need support, giving priority to their mental and physical health during the postpartum period, but no one deserves a good night on Mother’s Day more than mom.

Babies and young children need a lot of sleep to help their bodies and brains grow rapidly, but “sleeping like a baby” probably doesn’t look like most people actually imagine. New parents usually receive the opposite a lot of sleep … but it doesn’t have to be that way. You may not be able to change how many times your baby wakes you up each night, but you can change some of your bedtime habits and make small changes that can make a big difference in how you feel each day.

“Caring for a new baby is very hard work and can be extremely exhausting, especially for a mother, as she is still recovering from birth,” she said. Kelly Murraycertified pediatric sleep and adult counselor and sleep coach for Figure of the mother. “Adapting to being a parent can be daunting for both parents. The whole family needs a proper rest to feel best and cope with their new role of caring for the new joy package, ‚ÄĚsays Murray.

Even if you are focused on getting your baby to sleep well, be sure to prioritize better rest for you and your partner during this challenging time to adapt to a new baby. Continue reading below for advice from Murray and another sleep expert on how to sleep better, even with a baby waking you up at any time.

How to sleep better with a new baby at home

1. Include grounding and relaxation activities in your day

What you do during the day can affect you even more than what you do before bed or just before bed. “New mothers need to make sure they take the time each day to do something they love to stay on earth,” Murray said. “It can be as simple as walking around the neighborhood, taking a long bath, or calling a friend to chat. By including relaxation in her day, it will help keep all stress hormones under control, which will promote better sleep. “

2. Avoid screen time before bed

Sleep experts warn against the use of devices like your phone, computer or TV at bedtime since light emitted by these devices can be stimulating and confuse your sleep.

“It simply came to our notice then new mothers to be on their phones Seeking advice and equipment for parents before bed, “says Murray.” But bedtime screening can interfere with sleep because of the blue and green light they emit. These light waves send a signal to our brain that it is day and then our bodies will produce cortisol, the stimulating hormone that will challenge us to fall asleep and fall asleep. ”

She recommends turning off screens and avoiding devices for at least 30 to 60 minutes before bed.

Taking a bath before bed can help you relax, unwind and sleep better.

Jena Ardel / Getty Images

3. Create a relaxing bedtime routine, such as a bath

Time is a valuable commodity when you have a baby, and adding something new to your routine can sound daunting. But even add a few minutes to yours bedtime routine can make a big difference. “It’s also helpful for new mothers to have their own relaxing bedtime routine to relax after a hard day of caring for their new baby,” says Murray. “A great way to start a bedtime routine is with a bath. This will help calm her muscles and mind. In addition, the bath helps to lower body temperature, which facilitates sleep – because our body temperature must be reduced by two degrees to fall asleep. “

If you tend to feel overwhelmed at bedtime and struggle with a racing mind at night, Murray suggests adding a few minutes of diary to help deal with emotions and worries. “This will allow her to process her emotions so that she doesn’t wake up from a competitive mind after a night’s eating session,” she said.

4. Take turns waking up with your baby all night

If one parent is willing to feed the baby all night, try to distribute responsibilities more evenly. “If they are bottle-fed, both mom and dad should take turns getting up with the baby. Ideally, the mother should be allowed to sleep for five hours continuously in the first half of the night, as this will help her emotional health, says Murray.

But if you are breastfeeding your baby, this may not be possible. “If the mother is breastfeeding, have the father pick up the baby during the night waking up, change the baby’s diaper, and then take the baby to the mother so she can remove the breastfeeding mother to bed,” Murray said. “Dad has to watch carefully to make sure mom doesn’t fall asleep and has to put the baby in the bin after the feeding is over.”

“If you can, make changes with your partner overnight,” agrees Ariel Greenleaf, chief education officer at Calm down and REST Academyand also a sleep coach in Figure of the mother. “Even if you can prioritize four to five hours of sleep, it will make you feel better rested than disturbed sleep all night. And this may mean that you will go to bed super early to give priority to this dream – – Good! That, too, will pass. “

5. Hire or ask for help

There’s nothing wrong with asking for help when you need it, so don’t be afraid to contact friends, family, or even hire help if possible. “If it’s on a budget, it’s helpful to hire a night nurse or postpartum doula to help out at night so that both parents can have a better rest, even if it’s only once or twice a week.” says Greenleaf.

“One of the things that most new parents or parents of new babies don’t say enough about is asking for help. Whether it’s from a family member, friend or provider, such as a postpartum doula or a sleep coach, asking for help (and acceptance!) Is so important, “she says.

A baby rests on a parent's chest

Sleeping when your baby is sleeping is one way to get more rest during the day or night.

Tatiana Tomsikova Photography / Getty Images

6. Try to sleep when your baby is sleeping

Babies sleep a lot during the day and in unstable times, which may seem less than ideal for sleeping – but Greenleaf recommends sleeping when your baby is sleeping. “I know this advice is bad, but in the early stages, forget about laundry or dishes and go to bed whenever you can,” she said.

The information contained in this article is for educational and informational purposes only and is not intended for health or medical advice. Always consult a doctor or other qualified medical professional about any questions you may have about your medical condition or health goals.

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