In today’s fast-paced world, there are people who consider it a badge of honor if they clock in only a few of hours of sleep at night. Fetal physiology expert Alice Callahan says that this mindset is anchored on the idea that sleep is wasted time, as the hours could have been used for other productive tasks. Parents, especially new ones, make up a significant portion of this category.
Fit Pregnancy reports that nearly half of parents with children six months and younger only get 1 to 3 hours of sleep per night, which is significantly lower than the minimum requirement for adults. Besides responding to their LO’s needs, mums and dads may use the time that they have to do other things, including household chores.
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Albeit dedication to family is certainly admirable, the habit of sleeping less than 7 hours nightly can greatly compromise health. Over time, continued sleep deprivation can lead to serious issues like Postpartum Depression. Not getting proper rest can also affect your ability to focus and slow down response time, making you more prone to accidents. A sleep deprived person tends to be grumpier as well, and likely to give in to the effects of stress.
With that said, what can you do to sleep better as a new parent? Here are some suggestions which worked for a lot of parents:
- Talk it out. The stresses of parenting make it harder for mums and dads to get some sleep. A previous post here on Sarah Beeson MBE praised parents who are honest about the challenges they are facing. Share your troubles and seek advice on best solutions for your family if you want to.
- De-stress. If talk therapy isn’t for you, try to find some other avenues that can relieve your stress. For instance, you can try doing yoga, or at least simple breathing exercises that can calm your body and mind before bedtime.
- Stop looking at the clock. Checking the clock often when trying to sleep might make you feel anxious. It can give you the impression that a lot of time already passed, but you still haven’t been able to sleep. This is especially true when you realise how late it is already.
- Avoid having screen time before you go to bed. The light emitted by screens, whether from gadgets or TV, may also keep you up, as Leesa points out that it can cause your brain to maintain a state of alertness. In lieu of watching a show or using your phone, you can instead try doing a quiet activity, such as reading, which helps us to nod of calmly.
- Be kind to yourself. Parents are not superheroes, and they are not expected to be. Be forgiving of yourself and learn to let go of things that are beyond your control. Also, don’t compare yourself to other parents who seem to thrive even with just a few hours of sleep. Each person is different, and what may work for them may not necessarily be the case for you. Parenting is tough enough without you beating yourself about it.
While this phase of your life seems daunting, take heart in the fact that your baby’s sleepless nights will end eventually. Until then, be kind to yourself and get some rest. Doing so will not only allow you to take care of your own needs, you will also be better equipped to take care of your LO.
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