When you are a new parent, getting sleep is though. How do you get more sleep when you are constantly waking up during the night?
There is no magic solution to an issue of sleep deprivation when you are a new parent. However, there are a few useful tips that can help you go through this intense period of parenting.
When you have a new-born, sleep deprivation can last for only one month but for some parents, it can last for a year or even longer.
How to Get More Sleep?
Find Time to Exercise
Moving around will help you a lot. Although that sounds counterintuitive because you do not feel like exercising when you are tired and exhausted already. You might even feel like you got your share of exercising by moving around the house a lot. Still, we should not underestimate the importance of endorphins released when we exercise. Endorphins have a positive impact on our mood, and it will give you a boost and the extra energy that you most definitely need. You do not have to hit the gym seven days a week. Go for a walk, use a bicycle instead of a car, and find time for your favorite physical activity. If your babies are bigger, they would enjoy the ride in their bike seats. So, there is one more reason why you should opt for cycling instead of driving.
Take Care of Your Daily Nutrition
Your engine needs fuel and your diet is your fuel. The importance of nutrition cannot be emphasized enough here. Add nuts and omega-3 fats into your daily diet. Also, don’t be afraid to treat yourself with chocolate ice cream. You deserve it! Don’t feel guilty if you indulge yourself in your favorite foods. These are difficult times and you should reward yourself for all the hard work.
Try to keep your day and night routines regular. Everyone has a different routine and it’s important to find what works best for you.
For a successful daily routine get more sleep the night before. Try to go to bed by 10 PM. Your baby might ask for a bottle at 1 AM and at that point, you will at least have a few hours of sleep. Every minute of sleep matters when you are a new parent.
Additionally, get as much sunlight as possible. It helps you to recharge at least a little bit.
Put your laptop, phone down before going to bed in order to stimulate melatonin production so you can fall asleep much faster. Needless to say, don’t leave your phone next to your bed because electromagnetic radiation can disturb your sleep pattern.
How Mindful are Your Actions?
Mindfulness does not equal meditation. You can be mindful every day of your life during the day or night. Practicing mindfulness during difficult times is especially important. It’s easy to be mindful and present during the good times. If your baby is crying in the middle of the night, you might easily think: “I just want to get some sleep. I really don’t feel like getting out of bed.” You might get angry or irritated during those times. On top of that, you might feel even guilty for feeling irritated.
When feeling this way, try to breathe and let it go. Put all of your emotions in one balloon and let it go. Find your mantra: Breath in peace. Hold it! Keep it in. Breath out all the frustration. Hold your breath. Keep the frustration out of your system.
Don’t judge yourself for not feeling well. If you feel desperate because you are exhausted, it’s understandable that you feel that way. Bring yourself to the present moment.