Ensuring Quality Sleep In The Parenthood Journey

“Sleep while you can.” That’s advice you’ve received like a gazillion times. As a mom, your journey through parenthood comes with its fair share of joy, challenges, and, quite (or very) often, sleepless nights.

Well, it isn’t without basis. A report by Snuz shows that 7 in 10 parents lose about 133 nights of sleep in the baby’s first year. And once you’re past that? Boogeyman under the bed at midnight, late night homework, and many other thieves of Zs.

This disruption to your sleep cycle is far from ideal for your health. So, how do you become “that present mom” and still catch those much-needed z’s? Well, we’ve got some great tips that you can put into practice.

• Establish A Routine

Consistency should become your new best friend. Make it a point to tuck into bed and rise with the sun at the same time every day. This isn’t just about discipline; it’s about tuning your body’s internal clock for better sleep quality.

And guess what? Your little one benefits from this rhythm too. A predictable sleep routine is like a lullaby, not just for babies but for tired moms as well.

• Create A Sleep-Inducing Bedroom

Transform your bedroom into a sleep haven. Keep it dim, hush-hush quiet, and just the right kind of cool. Investing in a comfortable mattress can be a game-changer – maybe even get a mattress in a box online or any other option you prefer.

You can then, layer up with cozy blankets, maybe a white noise machine, or anything else that says ‘serene’.

• Share Nighttime Duties

Share the nighttime load with your partner or a family member. Whether it’s alternating feeds or taking turns with the not-so-glamorous diaper duty, these shared moments can buy you a few more hours of blissful sleep.

Think of it as teamwork – the kind that lets you snooze a little longer.

• Practice Relaxation Techniques

Stress is the sworn enemy of good sleep. But you’ve got tools to combat it. How about relaxation techniques like deep breathing, gentle yoga, or meditation before hitting the pillow? These are gateways to a calm mind and a body ready for rest.

Picture yourself unwinding, letting go of the day’s worries, and easing into a peaceful state of being. This isn’t just about getting better sleep; it’s about enhancing your overall well-being.

• Nap When Baby Naps

Here’s a golden rule: When baby naps, you nap. Resist the urge to dive into that list of chores now that you have you “phew!” moment. Instead, seize the opportunity for a quick snooze.

You might wonder, “Can a 20-minute nap really make a difference?” Absolutely! They’re short enough to fit into a busy day but long enough to provide a much-needed energy boost.

So, next time your little one drifts off to dreamland, give yourself permission to do the same.

• Limit Caffeine And Heavy Meals Before Bed

You know the drill: Avoid caffeine and those tempting heavy meals as evening draws near. They’re the culprits that can hijack your sleep cycle, making it a game of toss and turn when you hit the hay. If your tummy rumbles a little, go for a light snack.

• Exercise Regularly

Regular exercise is fantastic for your sleep quality and overall health. But remember, timing is key.

Those high-energy workouts? Save them for earlier in the day. Late evening should be more about winding down, not amping up.

• Consider Sleep Training For Your Baby

Is your little one a night owl in the making? Maybe it’s time to consider sleep training. There’s a world of methods out there. Bedtime fading? Pick up, put down method? Chair method (parental soothing)?

Find one that feels right for both you and your baby. Remember, a well-rested baby very often means a well-rested mom.

• Seek Help When Needed

If tossing and turning at night is becoming your new norm, it’s time to reach out for help. Don’t just brush it off as ‘mom fatigue.’ Consult a healthcare professional for guidance on sleep disturbances, postpartum mood swings, or any other health concerns you might have. Remember, asking for help isn’t a sign of weakness.

Sleep Better Today

Quality Zs? Not a luxury. It’s a must-have. Keep these tips in mind going forward. The fruits? Better sleep and (very likely) better health. And just like that, you’ll probably become that happier, more energized mom. Still finding it hard? Sleep pros are out there. Get to them and ask for their wisdom. It could do great wonders to your slumberland life.