While full of uncertainties and new experiences, there are a few things new parents can count on: precious moments, giggles, occasional tantrums, and a few sleepless nights.
If the latter described your current struggle, we’re here to help.
In this post, we’re sharing five tips to help new moms get longer, higher-quality zzz’s.
1. Switch Up Your Sheets and Pillows
Your sleep setup should be the closest thing you have to a sanctuary in your home; when you become a new parent, creating a soothing sleep space is more important than ever.
Your bed is the foundation of a good night’s rest, so dialing in your mattress, sheets, and pillows should be among your top priorities as a new parent.
Here are a few tips to help you transform your sleep setup:
- If you have shoulder pain: Use a shoulder pillow to gently position you on your side.
- If you can’t decide between firm and soft: Opt for a hybrid mattress to switch as needed.
- If you get too hot while you sleep: Try chilled bamboo sheets to help you stay cool.
- If you get anxious before bedtime: Use a weighted blanket for warm, comforting feels.
2. Establish a Bedtime Routine
Life with a newborn in the house can throw your daily schedule into complete chaos, but establishing as much of a bedtime routine as you can is really helpful in restoring that quality snooze you’ve been seeking.
Here are a few tips to help you set up a bedtime routine:
- Do some yoga and/or meditation to help your body and mind wind down before you hit the hay.
- Journal about your day to allow yourself to let go of the day’s stressors and tomorrow’s schedule.
- Dim the lights around the house, turn down the volume on the TV and start prepping for bedtime 1-2 hours before you actually lay down.
- Read a book rather than scrolling on your phone or watching TV – blue light can seriously mess with your circadian rhythm.
Because your little one doesn’t quite have a grasp on “normal” bedtimes, you’ll need to be flexible when you’re getting sleep versus when you’re up caring for them.
Even if your sleep shift starts at 6 pm, do yourself a favor and follow the same bedtime routine each time – this will help ensure that quality sleep is a priority and more importantly, a reality for you and your S.O.
3. Block Out Distractions
As we mentioned, your sleeping schedule as a new parent is bound to be anything but normal for a while.
However, whether you’re getting the bulk of your sleep starting at 6 am or 6 pm, you should be armed with the tools to make any amount of sleep as restful and rejuvenating as possible.
Check out these products for help eliminating distraction during bedtime:
- For bright lights outside: Install a set of blackout curtains or blinds to provide light and sound-proofing.
- For noisy nuisances: Invest in a white noise machine or use noise-canceling headphones and a white noise playlist.
- For temperature discomfort.: Use a portable AC unit to cool and a mini heater to warm up as needed. (Parent ProTip: The ideal sleeping temperature is around 65 degrees.)
4. Use a Baby Video Monitor
As a new parent, you’re likely to spend a lot of wide-eyed nights worrying about how your baby’s doing in the other room – and that’s only natural!
To avoid getting up every 20 minutes and disrupting your crucial rest time, consider getting a video baby monitor.
Having a video monitor on-hand instead of a standard audio model, will give you a closer look at your little one while they’re in their nursery.
This way, if they’re crying but are able to self-soothe, you can watch on the video feed to make sure they’re okay instead of having to get up each and every time they make a peep!
5. Call in for Backup
All parents – new and experienced – need rest. Caring for kids is hard work that requires you to be at the top of your game nearly every moment of the day. To do so, it’s so important that you get the rest you need.
With that said, know that there’s no harm in calling in for support. Enlisting the help of a grandparent, friend, family member, or a babysitter if even for an hour nap is well worth it!
Which of these sleeping suggestions are you going to try out first? Let us know in the comment section!