The arrival of a baby in the family is a tremendous joy, but it also means disrupted nights and sleep deprivation for parents. As we know, babies don't sleep through the night during the first few months, and sleep deprivation is one of the hardest things for new parents to deal with. So, while you wait for your baby to "sleep through the night," here are a few tips you can use to better organize your sleep and navigate this stage more peacefully.
1. Sleep when the baby sleeps
During the first few weeks, up to 2 or 3 months, sleeping when your baby sleeps is your best antidote to sleep deprivation. Remember, it's a golden rule. Once your baby has drifted off to sleep, hit the pause button and rest! While it might be tempting to iron or scroll through social media, prioritize your health and sleep. A 30- to 45-minute nap will leave you feeling refreshed and like a new person when you wake up!
2. Opt for a healthy diet
During your pregnancy, you took care to eat well to provide your child with all the essential vitamins and nutrients for their growth. Now you need to pay attention to your diet to give your body the same care; eating well will do wonders for your body, your heart, and your mind . And because once you're back home with your baby in your arms, you probably won't have the time or the inclination to spend 30 minutes in the kitchen, plan your meals as far in advance as possible. And if you have a... Large freezer , don't hesitate to fill it with your favorite dishes during pregnancy!
3. Stay hydrated!
Insufficient hydration can worsen feelings of fatigue. It's therefore recommended to drink between 1.5 and 2 liters of water per day, prioritizing plain water and herbal teas. Even some foods with a high water content count towards your daily intake! A sticky mouth and dry lips are signs that you need to increase your water consumption. One of the simplest ways to stay hydrated is to carry a water bottle or a reusable water bottle with a straw, allowing you to sip your water. And for an energizing boost, ginger and lemon-infused water is an excellent option!
4. Exercise
Moving your body is an excellent way to promote a good night's rest. Moderate physical exercise releases chemicals that reduce the time it takes to fall asleep and increase the duration of deep sleep. Ask your doctor, midwife, or gynecologist when it's safe to resume physical activity beyond simply walking (this depends on the type of delivery and any other health issues). Gentle sports such as walking, yoga, Pilates, swimming, and moderate-intensity aerobic exercise are often the most recommended for a gentle return to activity.
5. Reduce screen time before bedtime
Studies confirm that eliminating screen time at least an hour before bedtime improves sleep quality and reduces the time it takes to fall asleep. For example, leaving your phone in another room helps resist the temptation to browse the internet and send messages at all hours of the night.
6. To each their own night :)
Bottle -feeding makes it easier to share the nighttime feeding responsibilities. When breastfeeding, you can also express milk for nighttime feeds so your partner can feed your baby too. Alternate nights, so you can both take turns getting some extra sleep! Use a bottle like the BibRond Élhée, which promotes a natural transition between breast and bottle and allows whoever is feeding your baby to offer a feeding experience similar to breastfeeding.
It is important to remember that skipping a breastfeeding session to sleep, even for just 2 or 3 days in a row, sends a strong message to the body to reassess its milk production needs.
7. Dare to ask for help
When you become a parent, everyone around you wants to help, but often they don't know how. Reach out to your friends and family, and don't hesitate to ask for their help if you need it. If you don't have time to cook properly, ask a friend who enjoys preparing some meals. If you need some free time to yourself, ask a grandparent to babysit for a few hours. Communicate with your partner and create a schedule that works for both of you.
8. Discover meditation
Cultivating mindfulness can be very helpful for people who have trouble falling asleep. It turns out that connecting with yourself promotes rest for both body and mind, and there are many ways to do this, depending on what's important to you. It can take the form of meditation combined with stretching, chanting, humming, and more. If this is new to you, there are many mindfulness and guided meditation apps available.
9. Be kind to yourself
When you have a baby at home, you want everything to be perfect… you put pressure on yourself to "get it right" on all fronts: a clean and tidy house, well-prepared meals, a flawless complexion… but know that perfection doesn't exist and that the first few weeks with a newborn often bring their share of surprises, unexpected events, misunderstandings, and fatigue… and that's perfectly normal. So avoid putting pressure on yourself as soon as you get home. As the weeks go by, you'll generally learn to better understand your baby and their needs, your daily routine and new habits will gradually fall into place, and you'll be able to establish the right reflexes and habits when the time comes!
10. Listen to your emotions
Postpartum depression refers to the depressive symptoms that prevent a mother from caring for her baby, her home, and herself, and lack of sleep is a significant contributing factor. It is more common among parents with a history of mental health problems or who have faced significant stressors during their pregnancy, but it can affect anyone. Postpartum depression is not uncommon, and many new mothers experience it. Don't be ashamed or afraid of being judged; take care of yourself and consult your doctor, midwife, or other trusted healthcare professional who can provide support and guidance.
In many ways, sleep disturbances are inevitable for new parents, but you can take steps to lessen their impact on your daily life. Try to take care of yourself and incorporate better habits into your routine, and think about the people around you who can offer support. This period won't last for years; remember, it's just a phase, and soon you'll be sleeping through the night again! The more you take care of yourself, the better you'll be able to take care of your baby.
