Have you ever been awake with your baby at 3am wondering if it’s possible to die from sleep deprivation?! If the answer is yes, this week’s blog is for you!
Sleep deprivation is so tough. There’s a reason it was used as a form of torture on captured troops during the Second World War!
Lack of sleep can take a toll on both your physical and emotional well-being. It’s important to look after yourself during those days, weeks, months and sometimes years (yep, some kids still wake frequently until they’re well into toddlerhood) of sleepless nights.
It can sometimes feel like you’re on your own. Like everyone else’s baby is sleeping. I can guarantee you this is not the case. You are not alone. But that doesn’t make it any easier to cope with, does it?
Here are some ways to help you cope with those days when all you want to do is lie down.
Prioritise Sleep
We’ve all heard the phrase “sleep when the baby sleeps”, which just isn’t that practical the majority of the time. But taking time to rest where you can will help to recharge your batteries. When your baby is sleeping, try to sleep or rest as much as possible. Avoid using this time for chores or other non-essential tasks. Make sleep a top priority to help recharge your energy. If you can’t sleep then just resting will also help.
It can feel almost impossible to switch off and sleep the moment your baby does without knowing how much time you’re going to have so if you can’t, or don’t want to sleep (to avoid yet another wake up) then just take time to rest rather than feeling like you have to get stuff done. It can all wait.
Share the night shifts
If possible, work out a schedule with your partner or a family member to share night time responsibilities. This can allow you to take turns caring for the baby, giving each other some much-needed uninterrupted sleep.
Ask for help
If you have friends and family local to you who are able to help then don’t be afraid to ask or to take people up on their offers of help. Remember the phrase ‘it takes a village to raise a child’? Many of us don’t have that village but don’t shy away from accepting any offers of help you do receive. If you don’t have anyone who can help you why not look into getting a postnatal doula to help you rest and do chores around the house in those early days.
Sacrifice your evening to prioritise sleep
It feels like a much-needed mental break once the children are asleep to have a bit of adult time in front of the telly but during those early days, months and years so it can feel like a wrench to lose it. But taking one or two nights a week to go to bed when the children do will help top you up. Remember sleep is cumulative so the less sleep you get the more ‘sleep debt’ you will have. So topping yourself up one or two nights a week will really help. Remember, it’s not forever. It won’t always be like this.
Co-sleep safely
Co-sleeping, when done safely, can be a great way for both mum and baby to get more sleep. Make sure you follow safe sleep guidelines to keep your baby safe. Check out this advice from our friends at The Lullaby Trust.
Lighten your daytime activities
Give yourself permission to take it easy and focus on self-care and your baby. There is so much pressure to get out and do things with your baby which, if you’re up to it, is a great way to meet other mums and entertain your baby but if you don’t feel up to it your baby isn’t missing out if you don’t go. All they really need and want is to be with you.
Stay hydrated and eat well
Proper hydration and a balanced diet can help boost energy levels and overall well-being. Try to avoid excessive caffeine and sugary snacks, as they are likely to be counter-productive and may lead to energy crashes later on.
Exercise regularly
Exercise may well be the last thing on your mind when you’re so sleep deprived you can barely remember your own name but getting out into the fresh air and going for a short walk can do the world of good when you’re sleep deprived.
Practice mindfulness and relaxation techniques
Incorporate mindfulness, meditation, or deep breathing exercises into your daily routine to reduce stress and promote relaxation. When you’re trying to get your baby off to sleep is a great time to practice these techniques.
Be kind to yourself
Remember that sleep deprivation is temporary. But it is so tough. Be kind to yourself and acknowledge that you are doing your best and this won’t last forever. Hang in there.
Remember that every baby is different, and sleep patterns will evolve with time. Be patient, and always seek advice from healthcare professionals if you have concerns about your baby’s sleep habits or your own well-being.