About to Have a Baby? Do these 6 things to achieve better nights.
Set yourself up for sleep succes
Congratulations on your upcoming addition to the family! The journey of becoming a parent is filled with immense joy, love, and new experiences. One thing that everyone warns you about is the lack of sleep during the newborn phase. While it's important to remember that snuggles, bonding and feeding take precedence over a full night's sleep, it's perfectly natural to want some tips for more rested nights. So, here are some tips to help you navigate this beautiful but exhausting phase.
“I was prepared for so many aspects of life with a newborn, but sleep really wasn’t one of them.”
I felt so prepared going into motherhood. I’ve read all the pregnancy books, did birthing courses and booked in a workshop with a lactation consultant. I made sure to do my prenatal workouts and meditate, eat healthy.
And yes, giving birth was amazing (even though it didn’t go as I had wished for) and breastfeeding went great after the initial period of finding our way.
But sleep? This was messy.
I was prepared for so many aspects of life with a newborn, but sleep really wasn’t one of them. Google became my best friend, but everybody -and their mother (no offence) seemed to have an opinion and it was hard to tell apart the noise from the science surrounding baby sleep.
The focus should nog be on getting your baby to sleep through the night (far from it!). BUT, I wish I was more prepared for this newborn phase and want to help you achieve more rested nights:
Calorie intake: Babies are incredible at regulating their calorie intake. By ensuring they receive enough nourishment during the day, you can help minimize their hunger during the night. Offer frequent feeds and pay attention to their cues, allowing them to satisfy their hunger during daylight hours.
Time it right: Newborns typically have one longer stretch of sleep within a 24-hour period. To encourage this longer stretch to occur at night, gently wake your baby from a nap that has lasted longer than 2.5 hours. This will help shift their sleep pattern towards nighttime hours.
Go outside: Light plays a vital role in regulating our circadian rhythm, and the same goes for your little one. During the day, expose your baby to natural light, whether it's taking them for a walk outside or simply opening the curtains. This exposure will help reverse any day/night confusion and gradually set their internal sleep-wake cycle. During nighttime wake-ups, keep the lights dim and interactions calm to reinforce the difference between day and night.
Bedtime routine: Creating a soothing bedtime routine can work wonders in signalling to your baby that it's time to wind down and prepare for sleep. Establishing a consistent sequence of activities like a warm bath, gentle massage, or lullabies can create a peaceful atmosphere and help your baby associate these rituals with bedtime.
Crib practice: Transitioning your baby to sleep in their crib during the day can be a gradual process. Start by trying one nap a day in the crib when you feel comfortable doing so. If it doesn't work out initially, don't worry! Each day is a new opportunity to try again and slowly get them accustomed to their sleeping environment.
Set the alarm: Umm.. say what? Yes, waking your baby up at a regular time in the morning will greatly improve night sleep. It will help set their circadian rhythm and will help them make that long stretch of sleep (remember) during the night instead of during the day.
Remember, the newborn phase is primarily about bonding, nurturing, and embracing the joy of your little one's arrival. The tips provided here are meant to support you in achieving better sleep while respecting your baby's individual needs and rhythms.
Embrace the snuggles, cherish those late-night moments, and know that this phase will pass quicker than you can imagine. Take care of yourself, seek support when needed.
