Sleep and New Parenthood

Getting enough good sleep is essential, but can seem just out of reach for new parents juggling all the new responsibilities that accompany parenthood. Research shows that parents’ sleep gets worse after birth, and is most severe in the first four weeks postpartum [1].

What’s concerning is that parents continue having sleep problems even 16-weeks post-birth, highlighting the importance of knowing the key ingredients in getting a good night’s sleep!

**“Normal” Baby Sleep**

It can seem like everyone else’s child is a sleep master while your little one is a nightmare when it comes to bedtime. This can make us feel like we are doing something wrong as parents. It is important to understand that all babies are different, and frequent wake-ups during their first few months is normal.

Our little one’s sleep and wake periods tend to be determined by their feeding patterns [2]. Babies have tiny stomachs, meaning they require frequent small feedings. They also poop and pee regularly, often passing two to five stools per day for the first six weeks - this equates to several midnight nappy changes! All of this means that you’re likely to struggle getting a solid night of slumber for a little while, but it doesn’t have to be that way!

Other people may recommend particular products or practices that can help your baby (and you!) get better sleep, which can unfortunately and unintentionally put pressure on us as parents. It is important to consult professionals, including your health care provider or other qualified individuals, before making major changes to your little one’s sleep routine.

**Dealing with Parent Sleep Deprivation**

Sleep deprivation is when you don’t get enough quality sleep over a period of time. If a person is reaching the recommended 7-9 hours sleep duration but this sleep is of poor quality (e.g., waking up frequently throughout the night, having nightmares etc.) they can still be sleep deprived. Sleep deprivation is linked with many physical and mental health problems [3], however, the good news is that it can be improved with a bit of effort and planning! Before getting into how to tackle sleep deprivation, it’s important to first be able to recognise if we are sleep deprived.

- Feeling more irritable than usual

- Feeling tired throughout the day, yawning frequently

- Changes in mood - anxious, low mood, stressed

- Lack of motivation

- Lower sexual drive

- Falling asleep without realising (for example, when watching television or on the bus)

- Difficulty concentrating

- Poor memory

- Increased appetite

**Healthy Sleep Recommendations**

We get it, prioritising your sleep with all of the responsibilities you have on your plate seems absolutely impossible. With that said, some research has found that sleep deprivation can have a negative impact on positive parenting [4]. The key is to take small gradual steps that eventually lead towards better sleep hygiene and better self-care!

- Put yourself first: There will likely be many people keen to meet your little one, and it’s okay to say “no” to a visit. Putting a healthy routine in place takes some time, and until then you are likely to be feeling a bit of a strain. Prioritise yourself and your baby and rest assured that asking for a delay in visits is 100% okay!

- “On” and “Off” Nights: If you share a bed and parenting duties with a partner, we’d highly recommend introducing an “On/Off” system. This means that each partner alternates daily responding to the baby, rather than you both waking up and tending to your little one.

- Get some fresh air: Giving yourself some time each day to go outside, even if it’s only for a short walk, can do wonders for your mental health.

- Ask for help: Being a Mum is a huge job - so don’t be afraid to ask family, friends, or even your neighbours for a helping hand every now and again. Whether it’s picking up groceries, unloading the dishwasher, or holding the baby as you nap, reaching out for some support can give you the break you deserve!

If you continue having difficulty with your sleep after several weeks and months following birth, consider speaking with your healthcare provider. Sometimes sleep problems can signal an underlying condition that may require medical attention. Additionally, they can provide specific tailored guidance that can best support you in your parenting journey.