The importance of sleep for parents and how to get it!

Let’s explore why prioritising sleep is vital for parents:

1. Mood and mental health

– Exhaustion due to sleep deprivation can contribute to symptoms of depression and anxiety. New parents often experience mood swings and increased irritability when they don’t get enough rest  .

– Postpartum depression affects 8% to 13% of new mothers. Seeking professional help is essential if you experience symptoms like difficulty sleeping or excessive fatigue during this period .

2. Positive parenting

– Quality sleep positively impacts parenting. Caregivers who sleep less may find it challenging to regulate their emotions, leading to less positive interactions with their child.

– Being responsive and warm towards your child is crucial for their well-being, and adequate sleep supports this positive parenting approach.

3. Health and safety

– Accidents and injuries are more likely when we’re sleep-deprived due to longer reaction times. Avoid driving or operating machinery when you haven’t had sufficient rest .

– Prioritising sleep also boosts the immune function, helping parents stay healthy and resilient.

4. Postpartum period challenges

– Between night-time wakings, feedings, and the stress of having a child, falling or staying asleep can be difficult for new parents.

– Irritability, anxiety and depression are common consequences of sleep deprivation during this period .

Remember that taking care of yourself as a parent directly impacts your ability to care for your child. Prioritising sleep can lead to a more fulfilling postpartum experience for both you and your baby.

Check out: How much sleep does your baby need?

Practical tips for improving your sleep as a parent:

As a new parent, getting quality rest can be challenging, but it’s essential for your well-being. Here are some practical tips to help you improve your sleep:

1. Sleep when the baby sleeps

– This classic advice still holds true. When your baby takes a nap, try to rest as well. Even short naps can make a difference.

– Prioritise sleep over household chores or other tasks during these moments.

2. Create a comfortable sleep environment

– Make your bedroom conducive to sleep. Keep it dark, quiet, and cool.

– Invest in a comfortable mattress and pillows. Consider blackout curtains to block out light.

3. Share night-time duties

– If possible, take turns with your partner during night-time feedings and nappy changes.

– This way, both of you can get some uninterrupted sleep.

4. Limit Screen time before bed

– Blue light from screens (phones, tablets, TVs) can interfere with your sleep cycle.

– Avoid screens at least an hour before bedtime.

5. 5. Practise relaxation techniques

– Try deep breathing, meditation, or gentle stretching before bed.

– These techniques can help calm your mind and prepare you for sleep.

6. Avoid caffeine and heavy meals close to bedtime

– Caffeine and large meals can disrupt your sleep. Aim to avoid them at least a few hours before bedtime.

7. Create a consistent sleep schedule

– Go to bed and wake up at the same time every day, even on weekends.

– Consistency helps regulate your body’s internal clock.

8. Delegate and accept help

– Don’t hesitate to ask for help from family or friends. They can assist with household chores or caring for the baby.

– Accepting help doesn’t mean you’re failing—it means you’re prioritising self-care.

9. Nap strategically

– Short power naps (20-30 minutes) can refresh you without leaving you groggy.

– Avoid long naps during the day, as they may affect nighttime sleep.

10. Stay active during the day

– Regular physical activity can improve sleep quality.

– Take a walk, do light exercises, or practise yoga.

Remember that self-care matters. When you take care of yourself, you’ll be better equipped to care for your little one.

Managing sleep disruptions due to a baby’s feeding schedule:

Managing sleep disruptions due to a baby’s feeding schedule can be challenging, but there are strategies that can help. Here are some practical tips for new parents:

1. Cluster feeding

– Cluster feeding is when a baby feeds more frequently during certain periods, often in the evening. Instead of trying to put your baby down for a long stretch of sleep during these times, embrace the cluster feeding pattern.

– Allow your baby to feed as needed during these clusters. This can help prevent frequent wake-ups due to hunger.

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2. Side-lying nursing position

– If you’re breastfeeding, consider using the side-lying position during night-time feedings.

– Lie down next to your baby, and nurse while lying on your side. This allows both of you to rest more comfortably.

3. Paced bottle feeding

– If you’re bottle-feeding, practise **paced bottle feeding**. This mimics the natural flow of breastfeeding.

– Hold the bottle horizontally and allow your baby to suck and pause as needed. Avoid rapid feeding.

4. Share night time duties

– If you have a partner or family member, take turns with night-time feedings.

– This way, you can both get some rest. Consider using earplugs or noise-cancelling headphones when it’s not your turn.

5. Create a relaxing environment

– Keep the lights dim during night-time feedings. Use a soft nightlight if necessary.

– Minimise noise and stimulation to help your baby settle back to sleep after feeding.

6. Avoid overstimulation

– During night-time feedings, keep interactions with your baby calm and soothing.

– Save playtime and active interactions for daytime feedings.

7. Dream feeding

– Try a dream feed before you go to bed. This involves feeding your baby while they’re still asleep.

– Gently pick up your baby, offer the breast or bottle, and let them feed without fully waking up. This can extend the time between night-time wake-ups.

8. Swaddle your baby

– Swaddling can provide a sense of security and comfort for your baby.

– Use a lightweight, breathable swaddle blanket to keep your baby snug during sleep.

9. Keep nappy changes minimal

– Unless your baby has a soiled nappy, avoid changing it during nighttime feedings.

– A quick nappy change can disrupt their sleep cycle.

10. 10. Practise self-care

– Prioritise your own rest during the day. Nap when your baby naps.

– Remember that taking care of yourself allows you to better care for your little one.

Remember that every baby is different, and what works for one may not work for another. Be patient with yourself and your baby as you navigate this new phase of life.

Also read: All your breastfeeding questions answered