Having a baby is a wonderful time in any parent’s life, but something that a lot of people find once they’ve had a baby is that it can be hard to get to sleep each night. Babies tend to have very erratic sleep patterns when they are first born, so it can be hard for parents to get a good night’s sleep after a baby. But even if you are struggling to get your little one to go down for a few hours each night, there are a few things you can do help yourself get a bit of rest where you can so that you aren’t so tired throughout the day.
- Create a routine
One of the best ways to help yourself get to sleep after you’ve had trouble sleeping for a while is to create a routine for yourself and stick to it. Making yourself go to sleep at the same time every day is good for your body because you will naturally start to feel tired at certain times of the day, which will make it easier for you to get to sleep each night. You should also try to start some bed-time rituals so that you trick your body into thinking that it is tired at certain times of the day. Taking a bath or having a shower right before you go to bed is a good way to help yourself to get to sleep because heat often makes you feel tired and more relaxed. Other things journaling or doing certain stretches before bed can also help you to get to sleep easier, especially if you only do these things before you go to sleep, so creating a bedtime routine can help you to get to sleep easier.
- Change your environment
If you want to help yourself get a good night’s rest you need to make your environment a place that is good for sleep. Firstly, you need to make sure that your bedroom is dark, cool and quiet as these are the conditions that most of us need to to get a good night’s sleep. It should be easy to make your room dark and cool, and if it isn’t you should invest in some block-out curtains and a fan so that your room is ready for you to sleep in it. But when you have a baby, it can be hard to make your home quiet so that you can get some rest. A lot of new mothers worry about not being able to hear their baby’s cry when they need them, but most mothers will instinctively know the sound of their baby so it will be hard for them to miss it. If you are really worried about your baby but you still want to get some sleep, invest in a baby monitor so that you can always hear when your baby is crying. And then when the baby is not crying you can finally get some rest!
- Try to relax
If you are struggling to get to sleep after you’ve had a baby, it could be because you are finding it hard to relax. Many new mothers find it difficult to get to sleep when they’ve just had a baby, but a few nights without enough sleep won’t kill you. But if you are finding it hard to fall asleep and you are feeling really tired, you should try to rest anyway. Lying down in your bed without any devices, just trying to relax can be just as beneficial as getting a good night sleep because your body will still be able to repair itself after a long day. If you are struggling to relax while you are lying down, you should try some simple meditation or some relaxation exercises. Both of these techniques can help you calm down and relax, which will make it easier for you to get to sleep, so you should do some research and try a few different relaxation exercises or meditation techniques to help you get ready for bed each night.
- Don’t be afraid to ask for help
If you are struggling to get to sleep with the baby and you need some help from family or friends, don’t be afraid to ask for help. It is not an easy thing to look after a newborn baby on your own, so if you don’t have a partner to lean on, you might find it even more difficult to get a good night’s rest. They often say that you should sleep when your baby sleeps, but sometimes you need to use your time that the baby is sleeping for other things. Even if someone can come over and look after the baby for a few hours while you get a bit of rest, this can help you to feel more refreshed and able to keep going. If you have a partner to support you, should try to share the responsibility and take turns getting up at night for a feed or to put the baby down. This way you should be able to get some sleep each night, so you will feel less tired throughout the day.
- Talk to your doctor
If you are struggling to get good quality sleep over a long period of time after you have had your baby, you need to talk to your doctor. It is normal to have troubles getting to sleep for the first few months when you bring your baby home, but if you are constantly feeling tired even after you have rested, there may be something wrong. Because you will often put on a bit of extra weight when you are pregnant, you may be more likely to develop serious sleep conditions like sleep apnea, that can cause you to feel tired and will inhibit you from getting a good night’s sleep. If your doctor believes that you do have sleep apnea, he may recommend that you treat the condition with CPAP therapy. Retailers like CPAP Direct sell the masks and machines that you need to breathe easy each night if you have sleep apnea, so it worth investing in these technologies so that you can sleep well each night. But if you do suspect that something is wrong when you are struggling to get to sleep each night, you should talk to your doctor about it as soon as you can.