Being a new parent is a wonderful journey, but the sleepless nights can take a toll. While getting eight hours might feel like a dream, there are ways to optimize sleep and regain energy. Here are six strategies to help new parents get the rest they need:
Sleep When the Baby Sleeps
It sounds simple, but it’s one of the best ways to catch up on sleep. Use your baby’s nap times as an opportunity to rest rather than try to tackle household chores or other responsibilities. Even short naps can help recharge you. Consider napping in a comfortable chair or sofa near your baby if that’s easier than heading to bed.
Take Turns with Your Partner
If you have a partner, work out a schedule where you get a turn to sleep without interruptions. For example, you could handle nighttime feedings or settle the baby back to sleep while the other receives a solid few hours of rest. Alternating shifts can provide both of you with longer, uninterrupted sleep and make it easier to handle night duties.
Accept Help from Friends and Family
When family or friends offer to help, take them up on it! Even a couple of hours can make a difference. Have them watch your baby while you rest or take care of simple household tasks like meal prep, laundry, or cleaning. This way, you can focus on sleep and trust that the essentials are still being handled.
Create a Calm and Consistent Sleep Environment
Establishing a comfortable and calming sleep routine for yourself and your baby can make it easier to wind down. Keep the room dark, cool, and quiet. Adding white noise can create a consistent sound environment, blocking out noises that might wake your baby (or you). Over time, your baby will start to recognize these cues, which may help them fall asleep faster and sleep longer.
Limit Screen Time Before Bed
Screens and artificial light can interfere with your ability to fall asleep quickly, affecting the body’s production of melatonin, the hormone promoting sleep. Avoid screens, such as phones or tablets, at least 30 minutes before bed. Instead, wind down with a book or a relaxing activity, which can help you fall asleep faster.
Consider Pumping or Formula-Feeding for Nighttime Feedings
If breastfeeding, you might consider pumping so that your partner or a family member can help with nighttime feedings. This way, you can get longer stretches of sleep. Some parents also find that supplementing with formula for a nighttime feed can keep the baby fuller for longer, allowing for more sleep between feedings.
While sleep as a new parent may be unpredictable, these strategies can help you get the rest you need to stay energized and present. Small adjustments in your routine can go a long way in helping you feel more rested, even during this busy time. Remember, every bit of sleep counts, and it’s okay to ask for help or take short naps whenever possible.
