10 Tips to Improve Sleep for New Moms
Sleep deprivation and motherhood don’t have to go hand-in-hand.
7. Outsource tasks.
If your baby takes a bottle, ask your partner to take on some of the
feedings. If you’re breastfeeding, says Park, “Consider pumping and giving
someone else a turn to feed.” Try to divide up all your household
responsibilities as best you can.
8. Keep your eye on the prize.
One day -- maybe tomorrow, maybe when your infant is 8 months -- she will
sleep through the night. And so will you. Some babies sleep through the night
earlier than others. If your baby is crying all night, talk to your
pediatrician as there may be a medical reason -- such as acid reflux or too
much gas -- that can be treated.
9. Don’t ignore the baby blues.
Sleep loss can lead to mood changes, and new moms are at risk for baby blues
or the more serious postpartum depression. “If you are experiencing some of
these symptoms, talk to your doctor to address them,” Park says. Mood changes
may be made worse by sleep deprivation.
10. Rule out underlying sleep disorders.
“Short naps should revive you somewhat, but if you don’t feel like they do,
see a professional as there may be an underlying sleep disorder that can be
treated,” Park says. Sleep disorders like sleep apnea -- pauses in breathing
while you sleep -- are very common among people who gain weight, and may
develop due to the weight gain of pregnancy. A sleep study, in which you are
monitored while asleep, can identify sleep apnea. Treatments are available.