A big part of parenthood is knowing that new moms are susceptible to sleep-deprivation. But just how in need of sleep are they? In a recent survey of 1,000 moms, we found that only 4% of new moms are getting the recommended 8 hours of sleep each night. We’re yawning just thinking about this!
Whether you’re a sleepy new mom or a loved one of a mama, we’re sharing 5 tips to help prioritize a better night’s sleep.
Utilize Your Support System
When you welcome your little one into the world, friends and family love the chance to pitch in with a helping hand. While it can be hard to ask for help, there’s no shame in taking people up on their offers to help! If you’re finding yourself in need of some shut-eye, ask a friend or family member to help with any chores or older children so you can take a nap while your newborn sleeps. You’ll get the rest you need and your loved ones will relish the chance to help out and soak up time with your family.
Update Your Sleep Environment
You spend a lot of time on the details of the room where your baby sleeps so why not take time to prioritize your own sleep space? To ensure the sleep you get is quality, focus on making your bedroom comfortable. Make sure the temperature of your room is just right and feel free to use a personal heater or fan to adjust.
Does your little one use a white noise machine or blackout curtains while they sleep? If you find yourself distracted by outside factors when you’re stealing a nap or going to bed, it might be time to invest in these baby favorites for yourself. Get blackout curtains to block out any irritating light sources and help your eyes get in sleep mode. And use a white noise machine to help soothe your mind and bring a calm atmosphere to the room.
Create a Bedtime Routine
Just as you create routines for their little ones, you should have a routine that’s exclusive to your bedtime. To help condition your brain for better sleep, create a wind-down routine to ready yourself for rest. Fill your routine with activities that help promote relaxation and self-care. Brush your teeth, do some skincare, and get into some cozy pajamas. No matter what routine you choose, be sure to stick with it and ask your partner or family for help with allotting time for it.
Pick a Caffeine Cutoff Time
Caffeine can give a quick boost while you’re hustling throughout the day. While a daytime caffeinated boost can be helpful for a tired new mama, it’s important to stay away from the energy jolt as bedtime approaches. In tandem with your bedtime routine, pick a set time every afternoon to cut off any coffee, soda, or energy drink consumption. It’ll be a little easier to get some sleep if your body is winding down rather than winding up. Go for a simple glass of water as the day comes to a close to avoid any nighttime jitters.
Get Baby on a Solid Sleep Schedule
At the root of your sleep schedule is your little one’s sleep schedule. To make sure you can align and snag better sleep when you can, it’s important to get your baby on a good sleep schedule. Fortunately, Dream Lab is here to help! Dream Lab gives you online access to personalized sleep plans, video tutorials, and live support from the country’s leading sleep experts that will have you and your baby sleeping better and longer in as few as *7 days — guaranteed! When Baby has consistent sleep times you can have consistent sleep times for yourself to catch up on rest and wake up a more engaged parent.
Don’t miss the chance to give mom the gift of peace of mind and a better night’s sleep!
*Refund must be requested within 15 days of activation