Six Tips for Getting More Sleep After Baby Arrives

There are endless reasons why new parents lack sleep. On top of the fact that babies don’t sleep through the night, new moms and dads still have things to do. When the stork arrives it may seem that laundry duties double, work stress increases and the stream of visitors won’t end.

Sleep-deprivation can cause new parents to feel depressed, anxious or worse. According to Trish Booth, author of “Pregnancy Q&A : What You Want and Need to Know About Pregnancy and Childbirth,” (Meadowbrook Press, $10.00), “Postpartum includes healing physically, establishing a relationship with your baby, renegotiating your other relationships and adapting to parenthood.” The challenging aspects of this new and exciting time can be compounded by a lack of good sleep.

Unfortunately, the dangers caused by sleep deprivation are real. Aside from the negative emotional consequences, studies show that anything less than 6 hours of sleep per night can be hazardous to a person’s health and safety.

It can be difficult to strategize when you’re too low on sleep, but many experts recommend forming a plan to increase the time you spend each night (or day) dozing. Until you get out of that new baby fog and your rest habits strike a balance with your everyday life, be sure to schedule a few tricks each day to steal a few more winks:

1. Make getting sleep a priority. Try to rest whenever your baby is sleeping.

2. Babies usually have one sleep period that’s longer than the others. Try to sleep then so you can get as much sleep as possible at one time. Many babies develop a somewhat predictable sleep pattern that will guide you.

3. Stay dressed for rest until you’ve gotten the sleep you need for the day. Staying in your sleepwear sends a reminder to yourself and others that you need to rest. If you don’t want to remain in your sleepwear, choose clothing that’s comfortable to sleep in.

4. Make your bedroom a place for sleep. Don’t turn on the TV. Turn the phone ringer off. Keep the room darkened when you’re trying to sleep during the day. If your baby’s sounds and movements keep you awake, consider putting the crib or bassinette in another room.

5. If you’re breastfeeding:

- Take advantage of the calming effects of breastfeeding and go back to sleep as soon as the feeding is over. Ask your partner or support person to change the baby and settle her.

- Consider keeping the bassinette next to your bed so you can slip your baby into the bassinette at the end of the feeding.

- If someone is staying with you, ask that person to take the last night shift or first morning shift. Having someone else take care of the baby after a feeding means that you can stay in bed.

6. If you’re formula feeding:

- Alternate nights with your partner regarding who will feed and take care of the baby. That way one of you can get more sleep.

- Consider asking someone else to feed the baby so you can sleep through that feeding.

Author: Carla Johnson / Trish Booth

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