5 Effective Strategies for Getting Sleep with a Newborn

Becoming a new parent is one of life’s greatest joys, but it often comes with sleepless nights that can leave you feeling utterly exhausted. Here are some practical strategies to help you cope with sleep deprivation and get the rest you need.

1. Pump and Sleep Strategy

During the initial months, your newborn will need to feed every two to four hours, which means you’ll be waking up frequently. If you’re exclusively breastfeeding, this can be particularly draining. To get a longer stretch of uninterrupted sleep, consider introducing a bottle after your baby is around three to four weeks old, provided breastfeeding is well-established and your baby is gaining weight appropriately.

Here’s how it works: Pump your breast milk before you go to bed at around 9 p.m. Your partner can then feed the baby with this milk between 10 and 11 p.m., allowing you to sleep until around 1 a.m. A four-hour stretch of sleep can significantly boost your energy levels. However, if you have issues with milk supply or engorgement, use this method cautiously.

2. Create a Sleep-Friendly Environment

After your baby gets the hang of breastfeeding, their feeding sessions will be shorter, and they’ll likely fall asleep quicker thanks to the tryptophan in your milk, which aids sleep by producing melatonin. To maximize your sleep, minimize nighttime disruptions:

Keep your baby close: Have a safe sleep space for your baby near your bed to make nighttime feedings easier.
Prepare in advance: If bottle-feeding, have everything ready before bedtime.
Keep it dim: Use low lighting during nighttime feedings and avoid changing your baby unless necessary.

3. Alternate Nights with Your Partner

One major advantage of bottle-feeding is the ability to share nighttime duties. Switching off on feeding duty every other night allows each parent to enjoy some uninterrupted sleep. Even a couple of nights of solid sleep can make a huge difference.

You can also set up a rotation with loved ones who can help out a night or two each week. If budget permits, hiring an overnight postpartum doula can be a lifesaver. For breastfeeding moms, it’s still possible to share duties if you pump and store breast milk, although you’ll need to wake up to pump.

Also read: Why Your Baby’s Poop Is Green?

4. Separate Sleeping Arrangements

Sometimes, sleeping in the same room as your baby means you’ll wake up at every little sound. On nights when you need uninterrupted sleep, consider having your partner or a helper sleep in a different room with the baby. This way, they can handle the baby’s needs, and you can catch up on rest. If you’re breastfeeding, they can bring the baby to you when it’s time to nurse and then handle the rest.

5. Adjust Your Bedtime

Align your bedtime with your baby’s, even if it’s as early as 7 or 8 p.m. While it’s tempting to use evening hours for chores or relaxation, prioritizing sleep can make a big difference in your well-being. Remember, this is a temporary adjustment to help you navigate those challenging early months.

Coping with Sleep Deprivation

Despite best efforts, new parents often get less and fragmented sleep. Here are additional tips to help you cope with sleep deprivation:

Midnight snacks: Hydrate and have a nutritious snack to maintain your energy levels. Choose foods rich in protein, fats, and quality carbs, such as peanut butter on whole wheat bread or yogurt with berries.
Nap during the day: Even a short nap of 15 to 30 minutes can be rejuvenating.
Prioritize rest over chores: Use your baby’s nap times for resting instead of catching up on household tasks.
Limit visitors: It’s okay to postpone visits from friends and family if you need to rest.
Accept help: Allow loved ones to assist with chores and meal prep.
Use caffeine wisely: Moderate caffeine intake (up to 200 mg per day) can help, but avoid it late in the day to prevent sleep disruptions.
Practice good sleep hygiene: Keep your room dark, cool, and free from screens before bedtime. Maintain a consistent sleep schedule.
Self-care: Gentle activities like walking and relaxation exercises can help. Ensure you’re eating well and getting some sunlight daily.
Seek professional help if needed: If sleep deprivation is affecting your mental health, talk to a doctor. Symptoms like persistent sadness, anxiety, or trouble sleeping even when you can, may indicate postpartum depression or other conditions.

By implementing these strategies and taking care of yourself, you can better manage the sleep challenges that come with a newborn. Remember, this phase is temporary, and getting as much rest as possible is crucial for your health and well-being.

Also read: Milk Allergy And Lactose Intolerance In Babies: What You Need To Know