The arrival of a baby brings a lot of joy, but also a loss of sleep! Discover our tips for managing sleep deprivation more calmly during this time.
How to manage lack of sleep?
We talk a lot about toddlers' sleep , but we shouldn't forget about new parents' sleep! With nighttime sleep interrupted by baby's nighttime wakings, their sleep is often disrupted, leading to a buildup of fatigue that isn't always easy to manage. At Biostime, we know how important sleep is for exhausted parents! That's why we're going to share our knowledge and advice to help you get through this intense period.
Lack of sleep: a reality among young parents
It's no longer a secret: becoming a parent is a big upheaval that brings a lot of happiness, but also a few hours less sleep! Because even if babies sleep a lot, they don't differentiate between day and night and wake up spontaneously every 3-4 hours to eat, until a rhythm is established. 1 According to a study, new parents see their sleep disrupted for up to 6 years after the birth of their child 2 , so you are not alone!
Waking up to breastfeed or bottle feed, getting up to rock and reassure a crying baby , being hypervigilant all night long... All of this explains why young parents are exhausted and sleep deprived.
The consequences of lack of sleep in young parents
Although sleep deprivation affects the majority of new parents and everything will eventually return to normal, it should not be taken lightly. Indeed, poor quality or insufficient sleep can have multiple consequences in the short and long term 3 :
- Mood swings and irritability: all emotions become more intense;
- Difficulty concentrating and lack of attention, since sleep is essential for the proper functioning of our brain;
- Fatigue and sleepiness during the day;
- Loss of efficiency and motivation;
- Disruption of metabolism with an increased risk of obesity and developing diabetes, high blood pressure;
- Baby blues which can turn into postpartum depression in some cases 4 .
How to better manage lack of sleep?
While we don't have a magic formula for getting a full, restful night's sleep during your baby's first few months, we do have some tips! If you're a new parent exhausted by a lack of sleep, these tips are for you:
- Sleep when your baby sleeps: Leave the laundry or dishes in the sink; they can wait! The important thing is to rest and nap at the same time as your little one, so as not to increase the sleep debt;
- Divide up the tasks: if the mother is breastfeeding, the father can change the diaper the next time he wakes up, for example. Some mothers choose to express their milk at night, so that their partner can take over from time to time. And if you feed your baby with infant formula , you can set up night shifts: one night mom, the next dad!
- Go to bed early: Even though it can be frustrating, remember to go to bed early and don't try to fight sleep. Even if the clock only shows 9 p.m. but your eyelids are heavy, don't wait and rush to bed: you need to recharge your batteries before the next nighttime awakening!
- Don't be afraid to ask for help: for an hour, an evening, or even a day, don't feel guilty about entrusting your baby to someone you trust. This will allow you to rest and take some time for yourself.
And most importantly, to help you better manage sleep deprivation, keep in mind that this very tiring period is only temporary. Your baby will eventually sleep better, and so will you!
Share!
Are you also experiencing interrupted nights? How are you managing fatigue since the arrival of your baby? We would love to read your stories at contact@biostime.fr or by private message on Instagram @biostimefr . Your experiences are the best way for parents to help each other: so we're waiting for your unfiltered stories !
References:
- Mpedia [Online] What is my baby's sleep rhythm?
- Richter D, KY Tang N, et al. Long-term effects of pregnancy and childbirth on sleep satisfaction and duration of first-time and experienced mothers and fathers. Sleep 2019; 42(4)
- INPES. Sleep well, live better: sleep is good for your health! INPES 2009: 27 p.
- Jouppe J. On the postpartum blues. Ann Méd Psychol 2007;165:749-67
