A New Mother's Sleep Survival Guide - 6 Easy Steps
Its true, most new mothers find getting adequate sleep to be a challenge. Getting up constantly is disruptive to quality sleep and you're not alone if you're feeling exhausted and irritable.
This survival guide will help you get more quality sleep and offer some coping strategies to make the temporary sleep loss easier to bear.
6 Ways To
Get More Quality Sleep:
1. Understand your sleep cycles.
The quality of sleep is more important than the number of hours you get. Most people need 90 minutes to 2 hours of uninterrupted slumber to enter into restorative deep sleep. New moms need methods to provide adequate rest when they're frequently getting up to care for their babies.
2. Use naps to supplement your nighttime sleep.
Until your baby sleeps through the night, naps can help you survive. Take a nap when your child falls asleep during the day. Feeding your baby before a nap may help you both sleep longer.
3. Enlist your partner's help.
Even if you're breastfeeding, your partner can take a turn with night feeding if you pump and refrigerate your milk. You can also get more rest if your partner brings the baby to you at night for breastfeeding so you don't have to walk around as much.
4. Seek out additional support.
The first weeks are often the most demanding, so think ahead to arrange the support you'll need. Your parents or other loved ones may be able to move in temporarily or you may be able to exchange mutual assistance with other parents in your neighborhood. If your budget permits, consider hiring a temporary nurse.
5. Ask someone else to cover the first nighttime feeding.
Having someone else do the first nighttime feeding is a great way to get some hours of unbroken sleep. Even if you takeover later in the night, you'll have gotten some much needed rest.
6. Work towards a consistent schedule.
Rest assured that this is temporary and look forward to getting back on a regular sleep schedule. You and your family will rest better when you have regular bedtimes.
Being a new mother is a joyful and enriching experience. Work at getting the quality sleep you need and look forward to many happy years with your new bestie.