Getting through sleep deprivation is a common challenge for new parents, but it doesn’t have to be an insurmountable one.
If you’re a new mom, you’re probably no stranger to getting through sleep deprivation. In fact, it’s pretty much par for the course. Your baby needs to eat every few hours, and let’s face it, you’re not going to get much sleep when you’re up every two hours feedings. So how do you get through it?
The first thing you need to do is accept that you’re not going to get much sleep for the next few months. Yes, it’s hard and yes, you’re going to be exhausted. But it’s important to remember that this is only temporary.
In a few months, your baby will start sleeping for longer stretches at night and taking regular naps during the day. Goodbye sleep deprivation. Until then, there are a few things you can do to make life a little easier.
What to Do When You’re Exhausted From Sleep Deprivation After Having a Baby
Nap when your baby naps
Try to nap when your baby naps. It won’t be a long nap, but it’ll be enough to help you recharge your batteries.
Ask for help
First of all, if your partner is able to take over a nighttime feeding or two, let them! It’s important that you both get some rest, and this will help balance things out a bit.
Secondly, don’t be afraid to ask for help from friends and family members. They’ll be more than happy to give you a break so you can get some much-needed rest. Trust us, they know all about getting through sleep deprivation as a new mom.
Create a bedtime routine
Create a bedtime routine that will help you relax and wind down for the night. This may include taking a warm bath, reading a book or listening to calming music.
Indulge with these self care cards and mindfulness cards to help you through it.
Get on a regular sleep schedule
Get on a regular sleep schedule as much as possible. This means going to bed and waking up at the same time each day, even on weekends. This will help your body adjust to a new sleep pattern and may make it easier to fall asleep and stay asleep. Getting through sleep deprivation is key to yours and your baby’s health.
Avoid caffeine and alcohol
Avoid caffeine and alcohol. It can interfere with sleep. Avoid it particularly if you are breastfeeding. New moms need all the help they can get and getting through sleep deprivation is bad enough without extra help.
Exercise regularly
Try to exercise as much as you can. This can help improve sleep quality. It does not have to be high intensity training. Find a good stretch routine.
Work from Home
Work from home if your employer will allow it. Find your legitimate work from home job today. Flexibility is key to your survival as a new mom.
With some effort and patience, you can get through sleep deprivation as a new mom and start getting the rest you need.
Sleepy Town
As a new mom, you are likely to experience some form of sleep deprivation.
Whether it’s from early morning feedings, late night diaper changes or simply adjusting to a new sleep schedule, lack of sleep is common for new parents
Get through sleep deprivation as a new mom with this energizing food
1. Oatmeal
Oatmeal is a great option for breakfast or even a snack. It’s packed with nutrients like fiber and protein, which will help keep you feeling full and satisfied. Plus, the complex carbs in oatmeal can help give you a little energy boost.
2. Eggs
Eggs are another great option for breakfast or a snack. They’re a good source of protein and contain vitamins that are essential for new moms, like choline. Choline is important for brain health, and eggs are one of the best sources of this nutrient.
3. Salmon
Salmon is a great source of protein and omega-3 fatty acids, both of which are important for new moms. Omega-3 fatty acids can help to improve mood and cognitive function, and they’re also good for your heart health.
4. Yogurt
Yogurt is a great source of calcium, which is important for new moms. Calcium is essential for bone health, and yogurt can also help to regulate digestion.
5. Dark leafy greens
Dark leafy greens like spinach and kale are packed with nutrients that are important for new moms. They’re a good source of iron, which is essential for energy levels, and they’re also high in folate. Folate is important for cellular health and can help to prevent birth defects.
6. Berries
Berries are a great source of antioxidants, which are important for new moms. Antioxidants can help to protect cells from damage and can also help to reduce inflammation.
7. Nuts
Nuts are a great source of protein and healthy fats, both of which are important for new moms. Protein will help to keep you feeling full and satisfied, while the healthy fats will help to improve your cholesterol levels.
8. Seeds
Seeds are a great source of fiber, magnesium, and zinc. Fiber is important for digestive health, magnesium can help to reduce stress levels, and zinc is essential for immunity.
9. Whole grains:
Whole grains are a great source of fiber and nutrients like B vitamins and iron. Fiber is important for digestive health, and the B vitamins are essential for energy levels. Iron is important for new moms because it helps to prevent anemia.
10. Water
It’s important to stay hydrated when you’re a new mom. Drinking plenty of water will help to keep your energy levels up and can also help to prevent headaches.
While it can be tough to get through the day (or night) on little sleep, there are some things you can do to help manage your sleep deprivation.
Getting through sleep deprivation is tough, but you’ll make it through! Just remember to take it one day at a time, ask for help when you need it, and nap when your baby naps. Before you know it, your baby will be sleeping through the night and taking regular naps during the day. Sweet dreams!