How New Moms Can Cope with Sleep Deprivation: Mom Hacks for Survival

Lack of sleep is one of the most common challenges of parenthood, and can affect your mood, energy level, and overall wellbeing. The old adage to just "sleep when the baby sleeps!" isn't actually as effective or simple as it sounds, especially if you have other children or if you work. From nighttime feedings, to restless little ones, to illness and sleep regressions, getting enough sleep as a mom can feel impossible.

Don't fret: you won't be sleep deprived forever. Read on to find out how to maximize your rest, create a good sleep routine, and squeeze in rest when you can.

New Parent Sleep Challenges Are Very Common

Sleep deprivation is a very common experience for new parents, especially in the postpartum period (also known as the "fourth trimester"), and can lead to mood swings and trouble sleeping. New moms often face disrupted sleep patterns, making it hard to get sufficient sleep and maintain good sleep hygiene while still caring for their baby.

Understanding the risks of sleep deprivation, including the signs of postpartum depression, is crucial for new parents to prioritize their own sleep and get help when needed. The National Sleep Foundation recommends that new parents aim for 7-9 hours of sleep each night to combat sleep deprivation, but this can be easier said than done. Restorative sleep is difficult when you're a new mom adjusting to life with a baby.

Understanding Your Baby's Sleep Patterns

Baby sleep patterns are different from adult sleep patterns, with babies spending more time in REM sleep and having shorter sleep cycles. Newborns usually sleep for 12-16 hours in a 24-hour period, but their sleep is sporadic, and they wake up frequently for nighttime feeding sessions, which is crucial for their growth and development. This early stage of your baby's life is one of immense growth, but the frequent waking at night can make this phase of life very challenging.

As babies get older, their sleep patterns change, and they start to develop a circadian rhythm, which helps regulate their sleep and wake times. Understanding baby sleep patterns can help new moms manage their expectations and develop useful strategies to get more sleep.

A consistent sleep routine and a dark, quiet sleep environment can help improve the quality of a baby’s sleep. You can use blackout curtains, a sound machine, and baby-safe massage lotion to help your little one rest peacefully at night. Some parents choose to sleep train, and some forms of sleep training are more controversial than others. Talk to your baby's pediatrician for information on whether it is a good idea to sleep train your child.

If you have a lot of trouble with your baby's sleep, and the sleep deprivation is impacting your wellbeing, it might be time to see a pediatric sleep consultant. They can help troubleshoot any issues you might be having and give you good advice on how to optimize yours and your baby's sleep.

Creating a Sleep-Conducive Environment

Creating a good environment for sleep is essential for new parents to get quality sleep and combat the exhaustion of sleepless nights. This can include things like keeping their bedroom dark, quiet, and at a comfortable temperature, and avoiding caffeine and screen time before bedtime.

If you're feeling stressed from lack of sleep, a warm bath or deep breathing exercises can help you relax and fall asleep faster. Investing in a white noise machine or a fan can help block out background noise and create a more restful sleep environment. Buying a comfortable mattress and pillows can also make a huge difference in the quality of your sleep.

Know the importance of REM sleep. This type of sleep typically starts 90 minutes after falling asleep, and repeats throughout the night. This essential part of the sleep cycle includes rapid eye movement, more brain activity, dreams, and increased heart rate and breathing. REM sleep is important for emotional regulation and wellbeing, but REM sleep can be difficult to get enough of when your baby has frequent bouts of wakefulness throughout the night. Rely on a support person to help with the baby at night so you can catch up on quality sleep.

Strategies for Getting More Sleep

New moms can use various strategies to get more sleep, such as taking naps during the day, sharing nighttime feedings with a partner, and establishing a solid bedtime routine.

Pumping breast milk and storing it for later use can help new moms get a few hours of uninterrupted sleep, especially in the early days when the baby wakes up frequently to eat. If you're feeling overwhelmed by the lack of quality rest, don't feel guilty for asking your partner (or a trusted friend or family member) to come help care for your new baby so you can catch up on rest.

Asking for help from family members or friends can also make a big difference in getting more sleep and managing household tasks. There is no shame in reaching out for help! Moms shouldn't feel pressured to do it all. There are no trophies for overextended, exhausted moms. The better you sleep, the better you can bond with your new baby.

Prioritizing self-care and taking breaks when needed can help new moms recharge and reduce the risk of developing postpartum depression. Even a cat nap of 20-30 minutes can be beneficial for moms to refresh and recharge. Lack of sleep puts moms at risk for postpartum depression, postpartum anxiety, and other mood disorders, so don't minimize the danger of sleep problems!

What Is The Importance of Sleep for Mental Health?

Sleep is essential for mental health, and lack of sleep can lead to mood disorders, including postpartum depression and anxiety. Sleep deprivation can also worsen the symptoms of depression and anxiety, making it challenging for new moms to cope with the demands of parenthood.

Getting enough sleep can help new moms manage their overall stress and anxiety, and reduce the risk of developing postpartum depressive symptoms. Sleep problems should not be ignored - it's important to get enough rest, especially as your body heals from labor and delivery.

Eating a balanced diet and engaging in regular exercise can also help improve sleep quality and reduce the risk of depression, anxiety, and other mood disorders. Don't overdo it on caffeine, try to eat enough protein and nutrient-dense whole foods, and make sure you are eating enough calories throughout the day.

The Disease Control and Prevention recommends that new parents prioritize sleep and seek help if they start to experience symptoms of depression or anxiety.

Building a Support Network as a New Parent Is Important

Building a support network is crucial for new moms to manage the hardship of sleep deprivation and reduce the risk of postpartum depression. This can include joining a local support group, talking to friends and family members, and seeking help from a mental health professional.

Having a support network can help new moms feel less isolated and more connected, which can improve their mental health and well-being. A strong support network can also provide practical help, such as helping with household tasks and childcare, which can make a big difference in getting more sleep. If you don't have friends or family nearby, you can hire someone to help do light housework, meal preparation, and other simple household tasks that feel overwhelming when you're stressed out and tired.

Staying Active and Engaged Is Vital To A Good Night's Sleep

Staying active can help new moms manage sleep deprivation and reduce the risk of postpartum depression. This includes all forms of physical activity, such as walking or yoga, and participating in activities that bring you a sense of joy and relaxation.

Staying active and engaged can help new parents feel more connected and less isolated, which can improve their mental health as well as physical health. A few hours of activity each day can make a big difference in reducing the risk of postpartum depression and improving sleep quality. Just leaving the house and walking around the mall with your baby in the stroller, or taking a leisurely stroll around a neighborhood park, can help you fall asleep faster at night.

How To Not Feel So Sleep Deprived: Avoiding Common Pitfalls

Avoiding common pitfalls, like drinking too much caffeine and screen time before bedtime, can help new moms get better sleep and reduce the risk of sleep deprivation. Establishing a consistent sleep routine and avoiding naps close to bedtime can also help improve sleep quality. You can also aim to nap when the baby naps, if possible.

Although turning to caffeine might seem like a logical solution to dealing with sleep deprivation, it might not be in your best interest to down tons of coffee or energy drinks to wake up. Try to keep your caffeine consumption to 2 or 3 cups a day, or about 200mg of caffeine per day.

Avoiding frequent rounds of intense sleep deprivation can help new moms reduce the risk of postpartum depression and improve their mental wellness. A consistent sleep schedule and a dark, quiet sleep environment can help parents avoid common pitfalls and get better sleep at night. Don't feel guilty for relying on a partner for help at night. Getting consistent fragmented sleep is very taxing on the body! For your own sake, you need uninterrupted sleep at night.

Creating a Relaxing Nighttime Ritual

Creating a nighttime relaxation ritual can help new moms wind down and prepare for sleep. Try to include activities such as deep breathing, meditation, or reading a book, to help you fall asleep faster at night. A relaxation ritual can help parents reduce stress and anxiety, which can improve their sleep quality.

Taking a warm bath or shower can also be a great way to relax and prepare for sleep. You might also want to do light stretching, listen to a podcast, or write in a journal to relax before bed. Avoid screen time and overstimulating the brain. Practicing good sleep hygiene is important for parents to deal with the effects of prolonged sleep deprivation.

Managing Stress and Anxiety As A New Mom

Managing stress and anxiety is essential for new parents to reduce the risk of postpartum depression and improve their mental health and well-being.

What are some ways moms can keep their stress levels down even as you deal with sleep deprivation?

• Practicing relaxation techniques, such as deep breathing, yoga, or meditation.

• Engaging in activities that bring joy and relaxation, like daily walks, grabbing coffee with a friend, or going shopping.

• Seeking help from a mental health professional can also be beneficial in managing anxiety.

• A strong support network (what moms call their "village") can also provide emotional support and help keep stress and anxiety down.

Sleep deprivation is one of the hardest parts of being a new mom.

Taking care of a new baby is not easy! Prolonged periods of sleepless nights can take a toll on your mental health. As you care for your newborn and deal with the intense sleep deprivation of the early days of parenthood, don't forget to prioritize yourself. Moms need to take care of themselves in order to be a good parent, so as much as you can, rely on forms of social support to help bolster your rest during this time.