New parents are over the moon because of their baby, and they cherish every moment with him or her. However, with much joy and happiness come new responsibilities. Taking care of the baby by feeding them, changing their diapers, bathing them, keeping an eye on their health and, in particular, comforting a wailing baby. Doing all of these may seem a piece of cake, but it takes a great amount of time, patience and energy and sacrificing your own comfort and rest. Resulting, many new parents, especially mothers are running on less energy and lesser snooze.
If you are also a new parent or even have a kid around 1 year old, then you will also agree not getting sleeping enough. Losing sleep or not getting it enough for a longer period makes you tired, irritated, frustrated and sometimes even ill. Therefore, it is imperative for you to get your required dose of snooze well and take care of yourself as well.
Here are some of the most common sleep problems that as new parents you might face:
Waking Up Frequently During The Night
Baby’s routine includes napping for 2-3 hours max in one go, waking up, crying, feeding and falling asleep again. They don’t nap for longer hours and wake up crying.
The reason behind this could be their sleeping cycle and them being hungry. New borns have small stomachs and need to be fed frequently, typically every few hours. They are dependent on their parents for everything; thus, parents have to make sure the babies are cared for all the time. And parents have to wake up with babies to feed them, change their nappies and soothe them to snooze.
While doing all of this, they don’t get enough shut-eye and fail to maintain a routine. This enables them to rest and leaves them tired all the time.
Difficulty Falling Sleeping
After being woken up by the baby, you might often struggle to fall back asleep quickly. It can take some time for you to relax and return to deep slumber, especially if you are stressed or anxious about your baby's well-being
Experiencing Back & Body Pain
As new parents, you might also struggle through your daily chores, routine and the added work of taking care of the baby 24x7. Additionally, the lack of rest and sleep become the cause of fatigue, aches and pain. New mothers, especially due to their bodily and hormone changes suffer extremely.
Their bodies get into recovery mode after childbirth, but they are unable to rest completely. Most of the new mothers suffer from back pain, neck pain, arms aches and leg pain, due to staying on foot, carrying the baby, and sitting for hours. All of these take a toll on the woman’s body.
Apart from all of these, your old and uncomfortable bed can also contribute to increasing your back pain and make it uncomfortable to rest. So, it is important to change your mattress for better sleep.
Undergoing Increased Levels of Stress
A baby brings new responsibilities and huge changes in a parent’s life and lifestyle. The baby becomes in top priority and the parent’s own health and requirements become secondary. With all of this comes the fear of not doing well, and not taking care of the baby, especially if you are a first-time parent. This can make you stressed and anxious and the lack of sleep adds to that making you even more stressed.
In many cases, new mothers develop postpartum depression, which can cause severe harm to their mental and physical health. The suggestions on baby care, nit picking and pressure from family, relatives and peers add to the already available stress. Moreover, the increased level of stress prevents you to relax and fall asleep and even causes insomnia.
Sleep Deprivation & Disorders
According to studies, more than 50% of moms of new borns are sleep deprived and are at risk of developing disorders. Due to this they are often irritated, cranky, and overly emotional. The constant interruptions during the night prevent parents from getting a consolidated amount of sleep. Instead, their naps become fragmented, leading to lighter and less restorative. This can have various effects on their health and well-being and lead to sleeping disorders.
Possible Solutions to Improve Sleep
If you are a new parent and are struggling through the above-mentioned, we suggest you employ these strategies to combat sleeping problems and improve your slumber quality. Here are some solutions:
1. Establish a consistent routine
It is easily said than done because the overall schedule of parents revolves around their baby. When babies doze off, they get the time to cater to their chores or rest. During the night, when the baby wakes up you will have to wake up as well. And when they fall asleep only then you can too, but that too for a short period. In this scenario, maintaining a consistent sleep routine may seem impossible. But for your and your child’s health, it is necessary.
Learn the habits of your child and prepare yourself to fall asleep when babies do. When you wake up at night, don’t engage in other activities like checking your phone, talking or thinking of anything. Just focus on falling back asleep. This way you may be able to train your body to doze off fast.
2. Upgrade your bed
Don’t let your bed be the reason for interrupted slumber. Buy the right mattress that aligns with your requirements, and provides maximum comfort and proper back and spine support.
Also, one feature that is entirely important for you is zero partner disturbance. At night when you or your partner is attending to the baby the other person mustn’t get disturbed and sleep peacefully. That’s why it’s important to make sure to buy mattress online with motion prevention.
3. Take turns with night time duties
Taking care of babies is not one person’s job, it needs both mother and father to be present and attentive. So, at night also, instead of putting the responsibility on just one person both parents can take turns waking up. This way both can get some much-needed shut eyes. Alternate shifts or take turns to handle feedings, diaper changes, and soothing the baby during the night.
4. Nap when the baby naps
Babies’ sleeping patterns are irregular and unpredictable, at least in the starting months, and they wake up in short intervals. Similarly, they also nap during the day. Take advantage of the baby's nap times during the day to grab some restorative nap yourself. Even short power naps can make a big difference.
5. Ask for help when in need
Taking care of the baby can be overwhelming and tiring and it can become hard to process everything on your own. When you feel you need help, don't hesitate to ask for support from loved ones. Family members or trusted friends can help with childcare, allowing parents to catch up on sleep or take breaks during the day. They can also share their experience and the things they have learned to help you take care of your baby more efficiently.
6. Create a sleep-friendly environment
With infants, it is important to keep their needs first and make your environment in such a way that helps to keep them healthy and safe. It is important to maintain a normal temperature and have fewer disturbances in the room as it can make them uncomfortable and break their slumber.
Make your bedroom sleep-conducive not just for your baby but for yourself as well by keeping it dark, quiet, and at a comfortable temperature. Keep it clean and comfortable and remove things that disturb your slumber such as phones, TV and other gadgets.
7. Practice good sleep hygiene
Adopt healthy sleep habits, such as avoiding caffeine and stimulating activities close to bedtime, establishing a relaxing bedtime routine, and creating a comfortable environment. These practices can help you to relax, fall asleep and get rejuvenating sleep.
8. Prioritize self-care
Generally, new parents especially mothers dedicate their all-time to their children and other chores and rarely take time for themselves. They neglect their own health, lifestyle and care. This can cause disinterest in many things increasing tension. It is important for the mother, or both parents to take some time out for themselves.
The changes and additional work can put a strain on your mental and physical health. And it is critical to prioritize yourself as well. Take initiative for Self-care and take care of your needs. Taking care of oneself is crucial for overall well-being, including sleep.
Engage in activities that promote relaxation and reduce stress, such as exercise, meditation, deep breathing exercises, or engaging in hobbies. These activities can help relieve stress, anxiety and improve your sleep quality. Practise yoga, many yoga asanas such as Yoga Nidra can help you relax and be healthy.
9. Use calming and relaxing oils
To calm down, relax and decrease stress during the postpartum period, you can use essential oils which natural relaxing qualities and effects. You can find these essential oils easily online or from your nearest store. The most effective and easily accessible essential oils are Lavender, Peppermint, sandalwood, clary sage and many more. These oils are easy to use and have many benefits like decreasing stress and helping you relax and sleep well.
10. Seek professional help if needed
If these problems persist or become chronic, it may be beneficial to consult a healthcare professional or specialist. They can provide further guidance, evaluate for any underlying sleep disorders and offer appropriate treatment options.
Remember that adjusting to parenthood takes time, and it's important to be patient with yourself and your baby. Sleep patterns gradually improve as babies grow older, and with the implementation of consistent strategies, new parents can gradually overcome sleeping problems and regain a healthier sleep routine.
New parents need to prioritize their sleep as well and seek support from their partners, family, or friends to ensure they can get enough rest. Taking short naps during the day when the baby is sleeping, establishing a bedtime routine, and sharing night-time responsibilities with a partner and buy the right mattress online in India.
So, new parents, take one day at a time in this journey and for all mattress and bedding requirements check out our mattresses and sleep accessories.