11 tips on How to Survive Sleep Deprivation

March 01, 2022

How to cope with sleeplessness when you have a baby?

Like most things in life you don't know what it's like until you have lived it. Sleep deprivation is no different. For new parents, sleep deprivation can be one of the most challenging obstacles they face in the early days of parenting.

Before you have children you could always make up for lack of sleep the next night but in the world of babies and toddlers, you no longer have that luxury.

Sleep deprivation is unfortunately inevitable for new parents so what is vital is that you learn how to deal with it.

baby-sleep

Here are some strategies to help you cope with sleep deprivation:

Keep life simple

After you have had a baby is not the time to put any pressure on yourself. It is perfectly acceptable to say no to dinners out, play dates and visits from family and friends. Don't over commit yourself and make arrangements that are going to put added pressure on you and your family.

Eat well and drink lots of water

It is quite surprising how the food we drink and we consume can affect how we feel. Whenever you can, opt to eat as many serves of fruit and vegetables as you can. Not only will eating healthier foods make you feel better, it will also help you recover as well.

Don't forget to keep hydrated and drink lots of water. Keeping well hydrated will keep your body functioning well and help to keep headaches at bay.

Try to Exercise

No one is suggesting hitting the gym on a daily basis for a grueling workout, but as soon as you feel comfortable, try to incorporate some gentle exercise into your daily routine. Put your baby in the pram and go for a walk or try and do 20 minutes of yoga or stretching. The endorphins that your body produces when you are exercising help to battle fatigue.

Limit the Caffeine

You might need coffee to help you get though the day. But try to limit your caffeine intake in the afternoons and evenings. It can be difficult to fall asleep if your body is wired to stay awake.

Don't stress if you can't sleep

You might find yourself in the position that when your baby is sleeping you simply can't sleep. Whether your mind is racing with the million loads of washing that needs to be done, or you're anxious about being a new parent. Take a deep breathe and relax.

Don't stress further about NOT being able to sleep, simply rest your body instead. Do some deep breathing techniques, lay on the couch and read a magazine or watch a movie. Simply give your body some time to rest and relax.

Adjust your thinking

Let go of any negative thoughts about your baby not sleeping and yourself getting enough sleep as that will make things worse. It's a case of mind over matter. Babies are not naturally programmed to sleep at night or through the night. This is a learnt pattern that will come in time.

Go to Bed Early

Forget about watching late night TV for a while. Get into the habit of going to bed early at least until your baby is in a sleeping routine.

Get Outside

Sometimes the worse thing you can do when you are feeling utterly exhausted is to stay inside. Meet a friend for coffee, go for a walk to the park or visit a family member. Sometimes a change of scene and a bit of company can take your mind off how tired you are.

Ask for help

Don't try to be a super mum. If your partner, a friend or relative offers to look after the baby so that you can have a rest, accept the offer. Whatever you do, don't turn down help and don't be afraid to ask for it when you need it.

Talk about it

If you are feeling overwhelmed and that you can't cope then make sure you talk to your doctor, partner, family or friends about how you are feeling. There is no shame in putting your hand up and asking for help. Many mums suffer from anxiety, depression and exhaustion after having a baby and this can be made worse by sleep deprivation. The most important thing is to know that you aren't alone and that you get the help and support you need.