A new baby brings many changes. Between feedings, the new demands of parenthood, your baby’s sleep patterns, or simple exhaustion, you may find it difficult to get a good night’s sleep.
Some sleep disturbance is normal, but if you’re not getting enough sleep, you may start to feel run down, which puts you at greater risk for developing emotional and physical health problems.
The following tips can help:
- Limit visitors in the first few days or weeks after you get home with the baby, to allow yourself time to establish a healthy sleep pattern.
- Try taking a warm bath or shower to relax tense muscles. If you don’t have time, try a hot water bottle.
- Listen to some of your favourite relaxing music or nature sounds.
- Learn and use relaxing breathing techniques. Try taking three to 10 deep breaths in and out of your nose to slow your heart rate and to feel relaxed.
- Spend a few minutes writing down your thoughts if your mind is racing with tasks and ideas, then set them aside.
- Don’t watch the news or other programs that might upset you if you’re feeling anxious—it can worsen your anxiety.
- Notice the positive. When you find yourself worrying, stop and focus on what you have done well today. (Even completing small tasks are accomplishments!)
- Make some time for laughter. Watch a comedy video, a sitcom or phone the funniest person you know. A natural stress-releaser, laughter really is the best medicine for a good night’s sleep!
- Talk with someone you trust. Information and reassurance can ease fears and anxieties
- Arrange for breaks—ask your partner, a friend or a family member to watch the baby while you get some sleep.
Rest and Relaxation
- Make time to rest or relax each day. When you lack sleep, you don’t function as well as when you are rested.
- Take a few minutes for yourself to relax if you can’t sleep when your baby sleeps. Just a few minutes of relaxation can improve your day.
- Reduce what you expect to get done in a day. Acknowledge that if you are able to take care of yourself and your child in a day, then you have done well.
- Start or continue habits that help with sleep.
- Reserve your bedroom for sleeping or feeding your baby only.
- Create a relaxing and dark sleep environment with a comfortable temperature and minimal noise. This may require going to another room temporarily.
- Take advantage of every minute that baby is sleeping by resting, even if it is sitting in an armchair while you breastfeed/chestfeed your baby. If you feel sleepy, put your baby in their crib, cradle or bassinet and rest while they rest.
- Keep the room darkened and quiet when feeding your baby at night. This will help establish nighttime routines.
- Put your phone on silent if you’re taking a nap. You can put a “do not disturb” sign on the door.
- Avoid caffeine in the afternoon and evening. Drink decaffeinated products or herbal tea instead.
- The sound of a fan, white noise machine or other appliance can help to reduce distractions while trying to sleep.
- Use earplugs when you have the chance to sleep while someone else can listen for baby.
As your baby grows, so will your parenting skills and confidence; self-care strategies will continue to be important part of your parenting career! If you have any questions or concerns talk to your public health nurse, doctor, health-care provider or knowledge keeper.
