The sleep you lose from having children is well worth it, but some days can seem endless when you’re running on very little sleep. This is a common challenge among parents, especially in the first year as your baby develops and adjusts to a sleep routine.
Newborns often sleep no more than three to four hours at a time, including nights. That is because babies are not born with the circadian rhythm that you have—it needs time to develop. In turn, your family is now getting fragmented sleep.
Here are a few tips & tricks to help you get some more sleep.
Determine Your Sleep Needs
For most women, poor sleep starts during pregnancy, especially during the first and third trimesters. This is the perfect time for you and your partner to determine your sleep needs. Set your expectations and priorities now so you and your partner can manage your sleep needs after your baby is born.
Sleep When Your Baby Sleeps
There is a reason parents still repeat this cliché when it comes to sleep: it’s because it works. If you’re home and your baby is napping, lie down yourself. Even a 20- to 30-minute nap can make you feel more alert and rested.
Set up a Sleep Schedule for Your Baby
All parents want their infants to sleep well. Establishing a consistent sleep schedule for your baby can make a world of difference in helping your baby, and you, sleep. When everyone in the house gets enough shut-eye, you can be the happy and healthy family you want to be.
Sleep is a family issue. You can take turns with your partner to take care of your infant by rotating nights to give you both an opportunity to catch up on your sleep. Or you can consider splitting the nights into two shifts.
Outsource What You Can
When you’re a new parent, you often feel like you and your spouse have to do everything yourselves. You’ll quickly realize that it takes a village to raise a baby, and that it is OK to ask for help from family and friends. Having a relative or close friend watch your baby while you take a nap or run an errand is a great place to start.
When you’re a new parent, trying to squeeze in some quality sleep is one of the hardest parts. However, it is important to prioritize your sleep so you can be your best for your new child. If you are not breastfeeding, one way to help get a good night’s sleep is with a nonprescription melatonin sleep aid. These sleeping tablets were not developed to knock you out, but to help you fall asleep and stay asleep naturally. Start with a high-quality, low-dose melatonin from 0.5 to 2 mg and work your way up to the optimal amount that you feel comfortable with.
REMfresh® is the #1 Sleep Doctor Recommended melatonin supplement. Developed with patented Ion-Powered Pump™ technology, REMfresh supports your sleep for up to 7 hours by continuously delivering melatonin throughout the night. Furthermore, REMfresh makes it easier to fall back asleep when you get up for nightly diaper changes.
Warning: REMfresh should not be taken if you are pregnant or breastfeeding.
Being a parent is challenging, no matter what age your children are. To ensure you’re functioning at your prime and staying healthy for yourself and your family, make getting a good night’s sleep a top priority.