Bringing home a newborn is an exciting enjoyable experience. However, it often comes with a lot of sleep deprivation. Newborns can be unpredictable in how they sleep and they may require frequent feedings and care throughout the night.
Having the right strategies can help parents improve their sleep quality and feel more rested even when they have a newborn. Here’s how you can get more sleep while caring for your child.
Understanding Newborn Sleep Patterns
Before getting into sleep strategies it is important to understand that newborn sleep will come with unique sleep patterns.
Unlike adults, newborns have shorter sleep cycles that can last for at least 50 to 60 minutes. They also spend more time in REM sleep which means they wake up very easily.
Knowing these types of patterns can help parents set realistic expectations. This way they can plan to sleep accordingly.
How Much Do Newborns Sleep?
A newborn will sleep 14 to 17 hours at a time. However, their sleep is broken up into.short spurts due to their need for frequent feedings.
During the first few months children of this age cannot distinguish between night and day. This is why they wake up at all hours of the night. Gradually their cardiac rhythm will settle and they will sleep for longer stretches throughout the night.
Practical Tips to Get More Sleep
1. Sleep When Your Baby Sleeps
This advice is so common that after a while it may become irritating to parents of newborns, but it does work. Instead of using your baby’s nap time to catch up on all your chores you should prioritize getting some sleep.
Even short naps can help reduce sleep deprivation and increase your energy levels dramatically. Try lying down as soon as your baby goes to sleep so you can get the maximum rest possible..
2. Share Nighttime Responsibilities
If it is at all possible you should try sharing the night time duties with your partner. This may mean taking shifts to look after the baby. You can alternate diaper changes and feelings.
If breastfeeding, then you may want to consider pumping so that your partner can help you with the feedings. When you are well-rested you are more capable of facing all the challenges that come with caring for a newborn.
3. Create a Comfortable Sleep Environment
Making sure that you have a cozy and safe environment where you and the baby can sleep makes a big difference. Be sure to keep the room dark, cool and quiet to promote sleep.
You should always avoid overheating your baby as it will disrupt their sleep. You should always pay attention to the signs baby is too hot while sleeping. When this is the case you’re going to notice sweating, and rapid breathing.
You should adjust the layers accordingly so that your baby can get enough rest. When they do, you can get your own nap time in as well.
4. Optimize Your Baby’s Sleep Routine
Most newborns are going to thrive if you put them on some type of routine. Establishing a simple bedtime routine is going to signal to your baby that they need to get some rest.
This might be a warm bath, feeding, quiet time or a genting massage. Over time these cues are going to help your baby sleep. This makes bedtime a lot easier.
5. Encourage Day-Night Awareness
You should help your baby learn the difference between night and day. When you start making daytime interactions stimulating while keeping the nighttime interactions calm and quiet your baby will start to learn the difference.
During the day, expose the baby to natural light and play with them. At night dim the lights, keep your voices low and avoid activities that will overstimulate them.
Managing Night Feedings Efficiently
1. Keep Night Feedings Low-Key
When you’re doing night time feedings for your baby make sure you keep low-key this is going to help your baby know the difference between night and day. It will make it easier for them to sleep in longer stretches as they begin to grow.
2. Have Everything Ready
You should try setting up a feeding station with diapers, wipes and burp cloths. Make sure they are all within reach. This reduces the time you spend fumbling for supplies in the middle of the night.
Try using a night light instead of a bright overhead light. It will make it easier for you to soothe your baby back to sleep.
3. Try Dream Feeding
A dream feeding happens when you feed your baby before you go to bed but you don’t fully wake them. This can extend their sleep stretch and it allows you to get a longer period of rest.
The strategy works for some babies but it doesn’t for all of them. You need to experiment to see if this helps your baby sleep for longer periods.
4. Consider Safe Co-Sleeping Options
Some parents have an aversion to cosleeping and they choose not to do it. Others find that safe co-sleeping or room sharing helps everyone to get more rest.
You should always follow safe sleep guidelines such as using a firm mattress, and keeping your blankets and your pillows away from your baby. This can make this option a lot safer.
Taking Care of Yourself
1. Accept Help from Others
If your family and friends decide to offer you some assistance, you should definitely take it. Whether they are giving you help with household tasks or watching the baby for an hour or so while you take a nap every little bit is going to help.
2. Eat Well and Stay Hydrated
When you are doing proper nutrition and hydration it can impact your energy levels in a big way. Try to eat balanced meals and drink a lot of water throughout the day so that you can build up your stamina.
3. Prioritize Self-Care
Even things that would be considered a small amount of self-care such as going outside for a few minutes, a short meditation, or a warm bath can help to refresh and recharge you, so don’t underestimate their value.
