Adjusting to motherhood is exciting, but it can really mess up your sleep schedule. New mothers often struggle to get enough sleep due to their baby’s needs. Here are some sleep tips for new moms to help them rest better during this unique but difficult time.
1. Sleep with your child
This advice from long ago is still relevant. The first few weeks of life are very sleepy. Taking advantage of your baby’s bedtime can help you get enough rest during the day. It may be tempting to use this time to do chores, but making sleep a priority will benefit both you and your baby in the long run.
2. Share nighttime chores
If possible, ask a partner or family member to help you feed and change diapers at night. If you take turns sleeping, you can both sleep longer. If you are breastfeeding, you can pump so your partner can help with feeding at night.
3. Create a place to relax
Transform your sleeping space so you fall asleep quickly and healthily. To keep a room dark, you can use blackout curtains to block out annoying noises; consider investing in a white noise machine. Make sure the room temperature is cool and comfortable and the bedding is soft.
4. Keep interactions quiet at night
When feeding or changing your baby’s diaper in the evening, turn off the lights and avoid talking to him or her too much. This will let your baby know it’s not play time and make it easier for both of you to fall back asleep each time you wake up.
5. Have a bedtime routine
Establishing a bedtime routine helps your body know it’s time to wind down, even in the first few weeks. Reading, taking a warm bath, or doing some simple stretches can all become part of your routine. Doing this every day can help your body prepare for sleep more quickly.
6. Stay away from sugar and coffee before going to bed
Pay attention to how much sugar and caffeine you consume, especially in the hours before bed. Both substances can make it difficult to fall asleep and can keep you in the early stages of sleep.
7. Practice relaxation techniques
Do something to calm yourself, such as gradually relaxing your muscles, breathing deeply, or meditating. You can use these techniques to calm yourself and prepare your body for sleep. This makes it easier for you to fall asleep when you need to.
8. If you need help, ask for it.
If you notice that lack of sleep is negatively affecting your mental or daily life, it is important to seek help. Discuss with your doctor what you can do. They may be able to give you advice that may be applicable to you, or refer you to a sleep specialist if necessary.
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