Sleep Deprivation: Get More Sleep As A New Mom

Sleep deprivation is very common among new moms. Between the crying baby, your hormones, and breastfeeding it is really hard to fall and stay asleep, especially with a newborn. In this post I will show you how to get more sleep as a new mom.

Like many newborns, my daughter wouldn’t sleep more than 2 hours at a time. I began to experience sleep deprivation. My vision became blurry, I was cranky, impatient, had no appetite, and felt anxiety. 

According to SleepFoundation.org, “Most new parents experience feelings of exhaustion at some point. In fact, 76 percent are frequently faced with problems getting enough sleep. “

Sleep deprivation can contribute to insomnia, postpartum mood disorders, and other health issues so try the following sleep tips to get longer and better sleep.

Mindset Matters

Are your thoughts causing your sleep deprivation? If you are one of the many moms that tend to think and worry all day and all night, you must change your mindset to get better sleep.

After overcoming Postpartum Anxiety I learned that worrying and thinking about things that may or may not happen in the future is a waste of time and energy. Imagine if you spent all that time and energy sleeping, cleaning the house, reading a book, catching up with a friend, or even playing with your baby.

When you practice gratitude, you will be grateful for what you have instead of worrying about what you don’t have or about losing what you have.

Health Check

What are you eating and drinking that may be keeping you awake? Caffeine, sugar, and energy drinks, are all known to have an effect sleep so avoid them if you want less anxiety and more rest. 

Are you getting enough exercise during the day? If you get enough physical activity during the day you will feel more tired so you can fall asleep easier at night. 

Is pain keeping you awake?

If you are feeling pain check with your doctor to make sure there is not an underlying issue that is preventing you from getting sleep. 

Chiropractor

Getting adjustments is not only amazing for you immunity but it may also help you sleep better and longer. Since my daughter and I started getting weekly adjustments we have both been sleeping much better. If you live near Houston I can refer you to my Chiropractor. He is amazing and his staff is so friendly and helpful. 

Establish A Sleep Routine

Just like babies, having a daily routine can help us moms get better sleep at night so we can function better during the day.

Sleep Routine Example

• Change into comfortable clothing ( or loose t-shirt)
• Pick out your clothing for the next morning. (saves time, while giving you one less thing to worry about)
• Evening skincare routine
• Take vitamins
• Brush your teeth
• Before you go to bed, it’s important to wind down, so you’re not up all night worrying or overthinking. Sometimes, if I am not super tired, I will watch The Office or any funny tv show to clear my mind and get a laugh in before bed.
• Practice Gratitude
• Read a book
• Bullet Journal/ Diary
• Bath
• Plan your next day
• Pray

Sound Asleep

When I started using a White Noise Machine to help my daughter sleep I noticed it helped me sleep too. I am  a very light sleeper then the white noise is on it filters out many other noises that would usually wake me up at night. If you are a light sleeper try playing white noise before going to bed.

You can also play:

• Sleep Sounds (ocean waves)
• Music (low volume)
• Audiobook (something positive)

Essential Oils for Better Sleep

You can ditch synthetic candles and sprays because they are filled with chemicals that are absorbed into your body. Natural essential oils will freshen up your home and uplift your and your family’s mood. Every oil has it different aroma and different effect on the mind and body. Let’s talk about one of the most versatile oils – lavender – to promote calmness and aid in restful sleep.

Lavender

Lavender is one of the most powerful and versatile essential oils. It offers so many benefits and a sweet floral aroma.

• Add 8-12 drops to water and spray under beds and in closets for a fresh aroma
• Apply 2-4 drops to skin to moisturize and enhance skin radiance.
• Diffuse at night for a calming aroma during sleep.
• Add 8-10 drops to warm bath water for a soothing evening bath.

What makes Young Living different from the rest? The seed to seal promise, no third handling. Also, did you know there are 39 known species of lavender? YL only uses Lavandula angustifolia, commonly known as “True Lavender”.

Benefits:

• Has a calming aroma to help clear and clarify the mind.
• Has cleansing properties when used for skin and hair.
• When diffused, it promotes calmness to aid in nervous tension.
• Can be diffused or applied topically
• When applied topically, it soothes minor skin irritations (such as after a day out in the sun)

Sleepyize – Diluted lavender for children

• Put 2-4 drops in a diffuser
• Can be applied at the bottom of their feet for restful sleep.

 

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Sleep Environment

Try to get comfortable so you can sleep better and longer.

If the room you sleep in is messy , too loud, too hot, too cold, or too bright it may be harder to fall and stay asleep. 

I usually make our bed and clean our room in the morning so that it’s ready and clean when we go to sleep.

What are you sleeping on?

I researched comfortable bedding including hotel bedding and found a perfect combination. We invested in Hybrid mattress, alternative down pillows, breathable cotton sheets, alternative down comforter and duvet cover .  My husband and I noticed we had less pain, less night sweat, and more sleep since switching.

Try whatever makes you feel more comfortable. I have heard weighted blankets help those with anxiety sleep better too.

It may help to have blackout curtains so the sunlight doesn’t wake you up early in the morning.

You should also adjust the room temperature before bed to make sure it’s not too hot or cold while you sleep.

Ask For Help

Do you remember the saying, “It takes a village” Well, it’s true! Ask and accept help from friends and family, so you can get more sleep. Sleep deprivation can make you cranky and impatient so the more sleep you get the better. When my husband was home we would take turns watching our daughter so one of us could get sleep. I even called my mom and mom friends to help too. 

Faith Over Fear

One of the most important sleep tips I have is prayer. I pray every morning and every night. Letting go of my worries and fears has allowed me to fall asleep easier and get better sleep. 

Sleep deprivation can take a toll on your mental and physical health so figure out what is making you lose sleep and fix it.

If these sleep tips helped you or you have any other tips for sleep deprivation please leave a comment and share this post.