When you become a new parent, sleep often feels like it has become a luxury.
With a baby to look after, getting enough sleep can seem like an impossible challenge, however, it’s essential that you try and get as much shut-eye as possible. Being alert and refreshed can make a massive difference and allow you to stay in control and ready to tackle the day. Here are a few tips on how to get more sleep for new parents.
Make a Routine
The first few weeks of parenthood can be a manic time. There are no right or wrong answers when it comes to creating a routine that suits you and your baby. Only you will know what’s best and seems right, so try and stick to a routine that gives you structure and control. Giving your baby a bath and then reading them a book can signal to them that it’s bedtime. Also, try and sleep in sync with your baby, allowing you both to get some much-needed rest. While your sleeping pattern is likely to be all over the place at the start, sticking to a schedule can lay the foundations for a proper routine that is likely to help your baby fall asleep at the same time each night.
Ask for Help
If you are a single parent, keeping on top of household chores while caring for a newborn can feel overwhelming. Therefore, don’t hesitate to ask for help from your friends and family. If you are feeling rundown and are unsure on where to turn, make sure to call up your loved ones who can come and help assist you, allowing you to get some sleep. Even having a power nap can make a huge difference and leave you feeling more positive and upbeat. A strong support network is essential, especially in the beginning stages of parenthood. Speaking to those who have been through similar circumstances can be massively reassuring and gives you the opportunity to ask questions or seek advice.
If you live with your partner, it’s important that you split duties down the middle when it comes to looking after your baby. Teamwork is key for maintaining a healthy relationship with your other half. Try and come up with a schedule that suits you and your partner, which can give you time to get some sleep. Being able to communicate effectively with one another is essential, so don’t be afraid to express your feelings if you feel things are not working. If your partner is not pulling their weight around the house, it’s better to be honest and open, allowing you to nip any issues in the bud so you can put your full concentration into keeping your baby healthy and happy.
Sometimes, even when you have a great routine in place, the stresses of the day can make it harder for you to fall asleep. There are a variety of supplements that you may want to consider to help you drift off. You can take magnesium for sleep which supports other functions such as pain relief and stress-control. What’s more, magnesium helps to maintain the immune system, reducing the risk of you getting sick. Magnesium glycinate is the best supplement to take for getting a healthy and deep sleep. Even consuming 3g of glycine each day is said to improve sleep. Make sure to take it an hour before you head to bed. Before you take a sleeping supplement, it may be worth making an appointment with your doctor first. Seeking medical advice can put your mind at ease and give you more clarity on dosage amounts and the benefits and risks.
If you are prone to consuming large amounts of caffeine throughout the day, you may not realize the negative effects it can have on your body. When becoming a new parent, you may reach for a cup of coffee to help you feel more alert, however when it comes to bedtime, you may experience disruption with your sleep. Caffeine is a stimulant that you should try and avoid, especially before going to bed. If you can’t go without your caffeine fix, try and stick to consuming it in the morning and early afternoon, otherwise you may have a restless night.
To function to the best of your ability, it’s important that you get enough sleep each night. With a whole new set of roles and responsibilities required from you, your baby should get the best care possible, therefore, taking all the tips listed into account can help you feel more in control when looking after your baby. If things get too much and you are struggling with your sleep, it’s always best to consult with your doctor who will be able to advise you further on what you can do to get a good night’s rest.