Having just had my second baby, I can already see the familiar signs of sleep deprivation in my appearance and demeanor: dark circles under my eyes, slouchy posture, slow pace, forgetfulness, and, occasionally, a rather short fuse. There have even been days when I’ve opted not to drive my car because I felt too tired to operate it safely.
It’s a fact of life: sleepless babies mean sleepless parents. Despite being resilient and deeply connected to their little ones, most parents find a way to cope with the lack of sleep that plagues them during the first year of their child’s life (and often beyond). But if you asked any parent, I would wager they’d all tell you that sleep deprivation was one of the greatest challenges they faced.
Adequate sleep is especially important for new moms, as sleep deprivation can contribute to postpartum depression. Equally concerning is the risk of Shaken Baby Syndrome, an extreme result of overtired, frustrated parents dealing with a crying baby. Other effects of sleep deprivation, as described below, are profound and far-reaching:
Serious Effects of Sleep Deprivation
- Having trouble waking
- Feeling groggy all day
- Inability to concentrate
- Nodding off at work or home
- Mood problems (i.e. irritability, depression, anxiety)
When you apply these symptoms to everyday life, you can see the serious consequences of sleep deprivation. The working parent may find himself snapping at co-workers, struggling to stay awake during meetings, and performing at less-than-optimal levels. A mother may find herself nodding off while feeding Baby or breaking down into tears for no apparent reason. The stress felt by parents can even affect their relationships with each other and with their children.
Of course, how to get more sleep is the $25,000 question. Experienced parents and sleep experts have devised several coping tips for new parents. Here are some strategies to help you get the seven to nine hours of sleep you need each day.
Catch up whenever you can. Parents lose about 350 hours of nighttime sleep during Baby’s first year. Naps are a great way to catch up. Sleep on weekends and work out a system of shifts so both parents can take turns napping.
Ask for help. If possible, ask a friend or family member to come and watch Baby while you nap.
Limit caffeine. For many new parents, caffeine is the first line of defense against sleep deprivation. However, it’s best to moderate your caffeine intake, especially for nursing mothers, so it doesn’t affect your nighttime sleep. (Alcohol and nicotine don’t help either.)
Change your diet. Starchy, heavy foods induce a drowsy feeling. Instead, focus on fruits, vegetables, and lighter carbs to help you stay alert.
Avoid late-night exercise. Try not to exercise within three hours of bedtime.
For nursing mothers, try co-sleeping. Nursing mothers can try co-sleeping and feeding from the side-lying position to minimize disruptions.
Take turns with bottle feedings. For parents who are bottle-feeding, take turns with the nighttime feedings. If possible, keep room temperature water and pre-filled formula bottles by your bedside to reduce the number of trips to the kitchen.
Co-sleeping (with precautions). Co-sleeping is an option for some families, but parents must take precautions to ensure Baby is safe. If Baby doesn’t share the bed, she can sleep in a bassinet near the bed to save parents from frequent trips down the hall.
Skip the chores. As hard as it may be, try not to do household chores while Baby sleeps. When Baby naps, you should too.
Above all, despite the difficulties, try to cherish this time. You’ll be amazed at how quickly it passes!
