New parent sleep deprivation is a major buzzkill to put it mildly. Your head is screaming for a good night’s rest while your baby is screaming for reasons you don’t fully understand. However, before long you’ll discover that you can get by with far less sleep than you ever dreamed possible. Until then, here are a few tips to help you cope.
Adjust your expectations
Blanche Rezant, parent-infant programme manager at The Parent Centre in Cape Town, says it’s important to accept that your sleep will be dramatically different from your pre-baby days. “Making peace with this fact helps, as does keeping your expectations realistic. Most babies do not suddenly start sleeping through at six weeks of age,” she says. “And sleeping through is not an event with a definitive start date. Very often it’s a gradual process of small steps. Some bad nights are inevitable – you cannot always know exactly what causes them. Try to be philosophical about this.”
Sleep when your baby sleeps
The temptation to use your baby’s day sleeps to catch up on admin, domestic tasks or social activities is real – try not give in to it. “It’s really a matter of priorities,” says Rezant. “People can survive without ironed clothes, but not without sleep!” If you struggle to sleep during the day, plan a soothing activity instead, such as reading a magazine with a cup of tea. This will help to relax your mind and provide a measure of escape from the day’s demands.
Encourage healthy sleep habits
Babies do not necessarily develop healthy sleep habits as a matter of course, says Rezant. “They may need your help. This often comes as a surprise to new parents.”
Try to understand the behaviour patterns and rhythms that help your little one transition to sleep. If your baby settles with visual stimulation, a mobile above the cot may help. Some babies enjoy auditory stimulus and are quickly lulled to sleep by a CD with white noise or lullabies.
Many babies calm down considerably when swaddled, while others prefer zero stimulation and as little fuss as possible. Whatever you do, try to avoid starting a routine in which your baby is dependent on you to fall asleep. Empowering your baby to develop a healthy sleep routine is one of the most freeing steps you can take for your baby and for you.
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