The arrival of a baby brings a lot of joy but also fewer hours of sleep! Discover our tips for managing sleep deprivation more calmly during this period.
How to manage lack of sleep?
We often talk about babies' sleep, but we mustn't forget the sleep of new parents! With nights interrupted by baby's nighttime awakenings, their sleep is often disrupted, leading to accumulated 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.
Sleep deprivation: a reality for new parents
It's no secret: becoming a parent is a major upheaval that brings a lot of joy, but also a few hours less sleep! Because even though babies sleep a lot, they don't distinguish between day and night and wake up spontaneously every 3-4 hours to eat, until a rhythm is established.<sup> 1</sup> According to a study, new parents' sleep can be disrupted for up to 6 years after the birth of their child, <sup>2</sup> so you're not alone!
Waking up to breastfeed or bottle-feed, getting up to rock and reassure a crying baby , being in a state of hypervigilance all night… All of this explains why young parents are exhausted and sleep-deprived.
The consequences of sleep deprivation in new parents
Even though sleep deprivation affects the majority of new parents and things will eventually return to normal, it shouldn't be taken lightly. Indeed, poor quality or insufficient sleep can have numerous short- and long-term consequences.<sup> 3 </sup>
- 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 drowsiness 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 to offer for ensuring you get a full and restful night's sleep during your baby's first few months, we do have a few tips! If you're a new parent exhausted by lack of sleep, these tips are for you:
- Sleep when your baby sleeps: leave the laundry or dishes in the sink, it can wait! The important thing is to rest and take naps at the same time as your little one, so as not to accumulate a sleep debt;
- Share the tasks: if the mother is breastfeeding, the father can change the diaper the next morning, for example. Some mothers choose to pump their milk at night so their partner can take over from time to time. And if you're formula -feeding your baby, you can set up a nighttime care schedule: one night mom, the next dad!
- Go to bed early: even if it can be frustrating, try to go to bed early and don't fight sleep. Even if the clock only shows 9 p.m. but your eyelids are heavy, don't wait and go 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 a trusted person. This will allow you to rest and take some time for yourself.
And most importantly, to help you better manage the lack of sleep, keep in mind that this very tiring period is only temporary. Your baby will eventually sleep better, and so will you!
Share your thoughts!
Are you also experiencing interrupted nights? How are you coping with fatigue since your baby arrived? We'd love to read your stories at contact@biostime.fr or via private message on Instagram @biostimefr . Your experiences are the best way for parents to support each other, so we're waiting for your unfiltered stories !
References:
- Mpedia [Online] What is my baby's sleep pattern?
- 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 health! INPES 2009: 27 p
- Jouppe J. On postpartum blues. Ann Méd Psychol 2007;165:749-67
