As a new parent or caregiver, you know how hard it is to get a good night’s sleep with constant feedings, diaper changes, and soothing your sometimes fussy baby.
Taking care of yourself might be tough with a newborn but developing good sleep practices can help you stay rested and better manage the challenges of caring for a new baby.
When babies wake up, we often focus on the parent who gets up to feed them. However, the parent who stays in bed also experiences disrupted sleep. It’s important not to underestimate the impact of sleep deprivation on both parents during the postpartum period.
Tips to help you develop healthy sleep habits:
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Discuss your sleep needs and schedule with your partner (click to expand) »
Ideally, have these conversations during the day when it’s quieter. If it works for both of you, consider setting up a schedule to take turns caring for the baby overnight. Some parents alternate nights, while others split the night into shifts based on their preferences.
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Create a consistent bedtime routine (click to expand) »
This helps to send a signal that it is wind-down time to your body and mind. Try calming activities such as a bath, brushing your teeth, reading, or listening to soft music. Even trying to stick to this routine occasionally can improve your sleep quality.
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Improve your sleep environment (click to expand) »
Make your bedroom as conducive to rest as possible by ensuring it is dark, quiet, and comfortable. Aim for a slightly cooler temperature compared to the rest of your home and keep it free of electronic devices like TVs, computers, tablets, and phones (their screens emit blue light, which can disrupt your sleep by interfering with your body’s natural melatonin production).
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Allow yourself to extend your usual nighttime sleep (click to expand) »
For instance, if your baby falls asleep at 8:00 p.m. after feeding and you feel tired, go to bed even if it is early. Similarly, if your baby goes back to sleep after a morning feeding and you still feel sleepy, take the opportunity to rest a bit longer.
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Set realistic expectations for your first few weeks with a newborn (click to expand) »
Anticipate getting only two to four hours of sleep at a time and prioritize feeding and bonding with your baby. Accept that you will feel tired and let go of the need to keep a perfectly clean house. Do not hesitate to ask for help when needed. If you experience feelings of postpartum depression, communicate with your partner, and reach out to your health-care provider for support.
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Get outside regularly (click to expand) »
Go for a walk or stretch in the fresh air and try to soak up some sunlight in the morning or afternoon. Morning light can help regulate your sleep-wake cycle, but exposure to light too late in the day may interfere with your ability to fall asleep at night.
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Limit caffeine (click to expand) »
Consuming caffeine in the evening can negatively impact your sleep quality, even if you manage to fall asleep after drinking coffee or other caffeinated beverages and feel rested. The extent of caffeine’s effects varies based on factors like age, individual sensitivity, timing of consumption, amount consumed, and genetic factors.
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Be easy on yourself and adjust your sleep practices to align with your baby’s and your family’s schedule to reduce stress and help prevent postpartum depression. If you experience persistent anxiety, sadness, irritability, or a lack of interest in activities for more than two weeks, speak with your health-care provider. Remember, taking care of yourself is essential; staying healthy allows you to better care for yourself and your baby.
Click here for information on Your Baby’s Sleep Habits.
Services related to this information:
- Contact your Public Health Nurse for immunizations and other prenatal support.
- 811 HealthLine (Newfoundland & Labrador) – Call 811 or 1-888-709-2929 / TTY 1-888-709-3555
Eastern Zones:
