Practical Tips for Getting More Sleep with a Newborn Baby - Dr. Dalton-Smith - I Choose My Best Life

Bringing a newborn into the world is a time of overwhelming joy. However, it is also a time of sleep deprivation as well. It’s very exciting to welcome a baby into your home but the reality is that sleepless nights are going to be the order of the day for many parents. 

This can have a severe impact on your mental as well as your physical health. New parents often find themselves wondering how they can manage to get more sleep. It may seem impossible in some cases but the truth is it’s not. 

If you put a few strategies in place you can definitely get a lot of sleep even if you have a newborn. Here’s a look at some of the steps you can take.

Understand Your Baby’s Sleep Patterns

One of the most important things to know as a new parent is that your newborn’s sleep will be fragmented and unpredictable. Especially during the first few months of their life. Newborns typically get between 16 to 18 hours of sleep per day. This sleep is spread out over short stretches rather than going for long periods. 

Over time your baby is going to start to develop an internal clock. You are going to notice that their sleep patterns begin to stabilize. In the meantime, it’s important for you to manage your expectations as much as possible. You need to accept that sleep deprivation is going to be normal in those early days. 

However, with time you’ll finally be able to find ways to maximize your rest. Before this happens the best approach is to focus on quality sleep when you can and don’t be afraid to ask for help from family, and friends when it is necessary.

Take Advantage of Your Baby’s Nap Times

During the day, your baby will likely take multiple naps. This is also the perfect time for you to catch up on your sleep as well. Even if you only get to do it for 15 minutes to half an hour. You should always try to sleep whatever your baby sleeps. 

The laundry can wait and you can do the dishes at another time. Your priority should be restoring your energy so that you can be present and active whenever your baby is awake again. 

As a new parent it is easy to feel like you need to stay on top of the household chores when nap time comes around. Getting enough sleep whenever you can can help to prevent burnout. If you have a partner or a support system you should try to sleep in shifts so that you both can get the rest you need during the day.

Create a Calm Sleep Environment for Baby

Newborns are often sensitive to their environment, and creating the right atmosphere can have a huge impact on their ability to fall and stay asleep. 

A dark room that is quiet is ideal. You can dim the lights to eliminate loud noises to ensure that your baby’s crib or bassinet is comfortable and safe at the same time.

You should think about using white noise to help drown out any household sounds that might crop up. You can buy a white noise machine or even use a fan to create a soothing background sound that’s going to help you be able to settle into a restful sleep.

It’s also important to make sure that your baby is dressed comfortably when they sleep. Overheating is going to disrupt your baby’s sleep tremendously. 

You can use a TOG chart to determine the right type of clothing and sleepwear that your baby needs depending on the room temperature. This can help to ensure that your baby always has appropriate clothing no matter what season or conditions are present.

Establish a Bedtime Routine

Establishing a consistent bedtime routine for your newborn is a great way to signal to them that it’s time to wind down and sleep. It doesn’t have to be anything elaborate; a simple routine is good enough. 

It can involve a warm bath or a gentle massage. Swaddling, feeding or putting on a sleep sack is also a good routine. You can also sing a lullaby and play soft music  for your baby.

Consistency is always key and having a predictable sequence of events before bedtime is going to help to settle them into sleep more naturally. Start your bedtime routine as early as you possibly can in the evening. 

This way you won’t be trying to put your baby to bed when they are too tired. Over tired babies often refuse to sleep and it can make bedtime much harder for them and you.

Optimize Nighttime Feedings

Nighttime feedings are inevitable in the early stages of your baby’s life, but you can make them more efficient and less disruptive. Instead of turning on bright lights and fully waking up your baby you should try to keep things low key if you can. 

Try using dimming lights as this will help you to avoid having to talk to your baby while you feed. It will also help them to understand that night time is all about sleeping and it is not a time for playing.

Ask for Help and Share the Load

You don’t have to do everything on your own. You must ask for help when you need it. Whether it’s from a friend or family member or even your partner having extra hands on deck is always going to be good for you. It will give you an opportunity to rest.

If you have family and friends who are willing to assist, your partner and yourself don’t be shy about accepting that help. If you can get someone to watch the baby while you take a nap or even do chores around the house it can be very helpful. Any type of support is going to give you some much needed rest and revitalize you.

Taking care of a newborn can be challenging but if you plan carefully and get the help you need things will go a lot more smoothly.

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