The arrival of a baby in the family is an immense joy, but it is also synonymous with disturbed nights and sleep deprivation for parents. As we all know, babies don't sleep through the night in the first few months, and sleep deprivation is one of the hardest things for new parents to deal with. So, while you're waiting for your baby to "sleep through the night", here are a few tips you can apply to help you organize your sleep schedule and get through this stage with peace of mind.
1. Sleep when baby sleeps
In the early weeks, up to 2/3 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, press the pause button and get some rest! While it may be tempting to iron the laundry or scroll through social networks, put your health and sleep first. A 30-45 minute nap and you'll be 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 vitamins and nutrients essential for its growth. Now you'll have to take the same care with your diet as you did with your body. Eating well will do your body, your heart and your mind a world of good. And because once you're back home with baby in your arms, you probably won't have the time or inclination to spend 30 minutes in the kitchen, plan your meals as far ahead as possible. And if you have a large freezer, don't hesitate to fill it with your favourite dishes during pregnancy!
3. Stay hydrated!
Insufficient hydration can make you feel even more tired. It's therefore advisable to drink between 1.5 and 2 liters of water a day, giving preference to water and herbal teas. Even certain 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 intake. One of the easiest ways to stay hydrated is to carry a water bottle or flask with a straw, which you can sip from. And for an energizing touch, water infused with ginger and lemon is an excellent option!
4. Exercise
Getting your body moving is an excellent way to promote a good night's rest. Moderate exercise releases chemicals that reduce the time it takes to fall asleep and increase the duration of deep sleep. Ask your doctor, midwife or gynaecologist when it's safe to resume physical activity, beyond just walking (depending on the type of delivery and any other health problems). Gentle sports such as walking, yoga, pilates, swimming and moderate-intensity aerobic exercise are often the most recommended for a gentle resumption.
5. Reduce screen time before bedtime
Studies confirm that eliminating the use of screens 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 you resist the temptation to surf the web and send messages at all hours of the night.
6. To each his own night :)
Bottle-feeding makes it easier to share the task of feeding your baby at night. When breastfeeding, you can also express your milk for night feeds, so that your partner can feed your baby too. Every other night, so that you can take it in turns to get some extra sleep! Use a bottle like BibRond Élhée, which promotes a natural transition between breast and bottle, and enables anyone feeding your baby to offer a breastfeeding experience similar to that of breastfeeding.
It's important to remember that skipping a breastfeed to sleep, even for 2 or 3 days in a row, sends a strong message to the body to re-evaluate its milk production needs.
7. Dare to ask for help
When you become a parent, everyone around you would like to help you, but they often don't know how. Talk to your friends and family, and dare to ask them for help if you feel the need. If you don't have time to eat well, ask a friend who likes to cook to prepare a few dishes for you. If you need a little free time to yourself, ask a grandparent to look after your baby for a few hours. Talk to your partner and work out 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's found, connecting with yourself promotes rest for 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, singing, humming... If this is new to you, there are many mindfulness and guided meditation apps available.
9. Be easy on yourself
When you have a baby at home, you want everything to be perfect...you put pressure on yourself to "deliver" on all fronts: A clean and tidy house, well-prepared meals, an impeccable glow... but perfection doesn't exist and the first few weeks with a newborn often bring their share of surprises, unforeseen events, misunderstandings, fatigue... and there's nothing wrong with that. So don't put too much pressure on yourself as soon as you get home. As the weeks go by, you'll generally learn to understand your baby and his needs better, your daily routine and your new habits will slowly fall into place, and you'll be able to implement the right reflexes and habits when the time comes!
10. Listen to your emotions
Post-partum depression refers to depressive symptoms that prevent a mother from taking care of her baby, her home and herself, and lack of sleep is a major factor in post-partum depression. It is more common in parents with a history of mental health problems or who have had to cope with significant stressors during pregnancy, but it can affect anyone. Post-partum depression is not uncommon, and many young mothers suffer from it. Don't be ashamed or afraid of being judged, take care of yourself and consult your doctor, midwife or trusted healthcare professional, who will be able to listen to you and provide you with the help you need.
In many ways, sleep disorders are inevitable for new parents, but there are steps you can take to reduce 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 give you support. This period won't last for years - remember, it's just a period, and soon you'll be getting a full night's sleep again! The more you take care of yourself, the better you'll be able to look after your baby.
