How to Survive Sleep Deprivation with a Newborn

Sleep deprivation in new moms/new parents is common, you may feel tired, low and dejected most of the time but hang in there as in most cases it gets better with time as the baby grows, but some may have to dealt with it longer.

You may feel every other baby sleeps more or parent is doing better but in reality every mom and baby is different and has their own ups and downs. Don't wait for things to spiral, taking care of yourself and getting enough rest is as important as night time feeds and caring for your little one. Whatever side you fall on there are a few things you can do to feel better.

Take frequent naps:

New moms can't sleep when the babies sleep and we understand that as many have piled up chores, emails to clear, calls to make or just want to unwind with some me time, what really helps is to catch 15-20 mins power naps whenever you can, time your naps if you need to do other things so your body and mind get some much needed rest. Without proper sleep you will constantly feel exhausted, easily irritable and dejected so if not sleepy just lie down and try to relax for a while.

Get all the help you can:

Don't hesitate to ask for help, even if you feel okay to do all things by yourself don't exert, it is a good idea to take help from family and friends immediately postpartum so you get the time to heal and recoup with all the physical and emotional changes some time out to just relax would be all you need.

Get your partner or friends to run errands for your - doing groceries, picking things for you or taking care of household chores for a few weeks. If family or friends can't pitch in try to pay someone to come cook for you, do things for you or watch your baby while you get some much needed sleep or take a long relaxing shower, even if you feel its an added expense it would really give you the time to heal and relax.

Nutrition:

Ask your in laws, parents, friendly neighbours (in many countries it is customary to send food to pregnant and new moms) or partner to make nutritious home cooked meals for you, it not just uplifts your mood and makes you feel better but also aids in healing by providing all the essential vitamins, minerals and calories your body needs to recover. Since you maybe breastfeeding it is essential that you eat right and drink lots of fluids to ensure good breastmilk supply and also your body is getting replenished after each feed.

Good nutrition postpartum if you ask me is a non-negotiable and should be a priority for all new moms as it impacts not just your physical but also mental well being. None of us can think straight or feel great when we run low on energy. It's not just about feeding yourself or getting the job done. What you eat postpartum plays an important role in how fast you bounce back and how you look and feel in months to come. So don't compromise over good nutrition it is as important as when you were pregnant and helps your body function during low sleep phases.

Get Social:

Talk to loved ones, other new mothers or join support groups so you know you are not alone and don't have to go through this alone. While it is so much for your body to process and get accustomed to right after delivery, it gets better over time. Whenever you feel low, sad or dejected don't ignore but talk to someone and get the help you need. Over the weeks when hormone levels come back to normal, the mood will improve and so will your sleep quality.

Its a catch 22 situation where you need sleep to feel better but also can't do away with not caring for the baby who needs your every other hour during the initial months. Talk to other moms so you know it gets better and what you can do different to cope.

Exercise:

Take care of your body postpartum. Whenever you start feeling a little better, could be days or a couple of weeks postpartum do start indulging in mild to moderate exercises like long walks or yoga or things you used to enjoy before. This actually helps with your sleep, it regulates your body cycles, releases the feel good hormones and makes you feel happy. Also exposing the baby to sunlight and fresh air during the day helps regulate their sleep cycles, they eventually sleep longer during nights and stay awake during days.

Keep in mind that since you just delivered your body needs time to get back to shape and to pre pregnancy levels of energy. The uterus will shrink over next 5-6 weeks and its best to avoid anything very strenuous or exerting at this stage but getting some form of activity is a great. Talk to your doctor on what all exercises you can do to make you sleep better and feel better

Getting regular massages is also something to consider as its great for blood circulation and helps skin snap back to pre pregnancy shape. Besides, who doesn't love a nice relaxing massage especially after all that your body has been through.

Keep the Stress Out:

It takes time to be a hands on mom. Born ready is a myth, we all need time and practice to get good at it. Stop being hard on yourself and don't fret over the small things. Babies are resilient and tougher than we think, don't worry if you have fed the baby a few minutes late or if the baby's sick or you are struggling to read the cues or whatever the reason. It will eventually all come to you like you were at it forever. No one is a natural at parenting and if someone tells you that well they are lying. Everyone learns only by making their own mistakes and experiences so make yours and try not to stress yourself out.