Lack of sleep is one of the most challenging things about being a new parent. Most newborns only sleep for about 2-4 hours at a time, so catching some shut-eye as a new mom or dad can be incredibly challenging. While a degree of sleeplessness as a new parent is inevitable, rest is integral to our health, and there are some things you can do to improve your sleep.
Create a Sleep-Conducive Environment
The physical environment in which we sleep has a significant impact on our ability to rest and relax. Your bedroom should be a calm, comfortable space, relatively free of clutter. Try to treat your bedroom like a sanctuary that signals a “place of rest” to your body. You can find helpful tips in episode 5 of the Lumi by Pampers Smart Sleep System video coaching series.
You may want to light a candle or play some soft, soothing music. Turning off the television and turning attention away from your tablet and phone in the bedroom will also help you calm your mind.
You can help your little one go down for the night more easily by making their bedroom conducive to sleep. The Lumi by Pampers Smart Baby Monitor is a high-tech baby monitor that tracks the temperature and humidity in the room so you can make adjustments to the thermostat to find the ideal sleep temperature.
Establish a Bedtime Routine
Most new parents are well aware of the importance of establishing a routine for their baby, but a bedtime routine for moms and dads is equally essential.
Newborns tend to have their longest stretch of sleep when they first go down for the night. Although you may be tempted to throw in another load of laundry or empty the dishwasher, you’re better off preparing yourself for sleep by establishing a relaxing evening routine for yourself and trying to get into bed at the same time each night.
You can promote a better bedtime routine for your little one with the Lumi Smart Sleep System. It comes with a sleep sensor that attaches to your baby’s diaper and tracks the condition of their diaper, as well as 24/7 monitoring of their sleeping and waking patterns.
The integrated app comes with access to pediatrician-backed virtual sleep coaching for infants 0-16 months. Each bite-sized video tutorial offers information and advice, from bedtime fundamentals to sleep training methods, so you can develop a bedtime routine that meets yours and your baby’s needs.
Go to Bed with Peace of Mind
New parents have difficulty falling asleep because they find themselves anxious and worried about the baby. A smart baby monitor allows you to see and hear that your baby is safe and sleeping soundly, making it easier for you to relax and drift off, as well.
The state-of-the-art Lumi Smart Baby Monitor + Smart Sleep System is an excellent option for monitoring your baby when you’re not in the same room. Designed with Logitech, the Lumi Monitor features a 1080p HD resolution that streams crystal clear images of your baby directly to your smartphone so you can monitor your baby from virtually anywhere.
The system also features 2-way audio with reliable WiFi and cutting-edge encryption so you can soothe, sing, or talk to your baby via the baby nursery monitor. The app continues to work in the background even when the phone is closed, or you are using other apps, so you can always hear your little one.
Accept Help from Others
If mom is exclusively breastfeeding or you are solo parenting, our hats are off to you. But if you have a partner, negotiate a schedule and take turns getting up with the baby in the night.
Similarly, if you have a friend or relative offering to step in and relieve you on occasion, let them. Sometimes accepting help in the first couple of months as a new parent can be challenging, but having a new baby is overwhelming on the best days, and sometimes it does “take a village.” You will benefit from the healing rest, and your baby will benefit from having a better-rested, healthier parent.
Eat Well and Exercise During the Day
With all the chaos in the first few months of parenting, it can be incredibly easy for new parents to neglect themselves. Some days, you may count yourself lucky to fit in a snack and a shower. However, medical professionals strongly suggest new parents aim for a healthy diet and regular exercise. These are good suggestions for anyone experiencing difficulty sleeping and even more so for a new mom or dad.
Manage Your (and Baby’s) Circadian Rhythm
Our sleep cycles are regulated by a phenomenon known as Circadian Rhythms, a kind of master clock, regulating our body processes, including our periods of sleep and wakefulness. You can help to maintain a regular rhythm by exposing yourself to light (preferably sunlight) during the day and keeping lights off or dimmed once the sun goes down at night. The changes in light help align our bodies into a regular sleep cycle and better prepare us for sleep. Lumi can help you track your rhythms and make it consistent with routine reminders and tips.
Regulating light exposure will ultimately help the baby’s sleep patterns as well. Avoid night lights and lamps, and keep the room dimly lit when your baby sleeps. During their short waking periods, take them outside for a walk in the sunshine.
Avoid Caffeine and Other Stimulants
If your day doesn’t officially start until you’ve had your first cup of coffee, you’re not alone. Many of us turn to caffeinated beverages to keep us alert and awake. But too much caffeine consumption during the day can affect your sleep at night. You don’t have to forgo caffeine entirely, but try to monitor your consumption and avoid consuming coffee or caffeinated drinks later in the day, close to bedtime.
Sleep Training
The decision regarding sleep training as a new parent is very personal, and you should do whatever works best for your family. Many people find sleep training useful in helping their 4-6-month-old baby establish a schedule and sleep for more extended periods, but it can also be stressful. A smart sleep system comes in handy if you decide to sleep train your baby.
The Lumi Smart Sleep System makes sleep training faster. It’s science-backed so parents can ensure they’re doing what’s right and healthy for their baby. It also offers multiple methods so parents can choose what fits their parenting style.
Stay Positive
Having a newborn turns your life upside down, and it’s normal to feel frustrated and cranky at times. Sometimes, the biggest barrier to sleep is putting too much pressure on yourself to rest.
Do your best to let the frustration of the day go when you get into bed. Try not to agonize over lack of sleep. Take a deep breath and allow the stress of the day to melt away. Remind yourself that this won’t last forever. All too soon, your baby will be a teenager who seems to do nothing but sleep!
To calm yourself before sleep, try guided meditation or visualization. This is a simple way to let go of the day’s stress and encourage deep relaxation.
Talk to Your Doctor
Some sleeplessness and exhaustion are a given with a new baby at home, but adequate sleep is essential to our health, so if you’re feeling overwhelmed by a lack of rest, talk to your healthcare provider. Your doctor may be able to recommend some supplements or exercises that can help you wind down more effectively at night.
Final Thoughts
So you haven’t slept in days, and you’re wondering if you’ll ever sleep again. The answer is, “Yes.” You will eventually establish a routine that works for your family, and you will sleep. In the meantime, try to establish a consistent bedtime routine for yourself with a smart sleep system and your baby with a smart baby monitor to get some much-needed rest.
