Too little sleep has a detrimental effect on physical and mental health.
Discover expert advice from Priyanka Salot, co-founder of The Sleep Company, on how new mothers can beat insomnia and sleep better amid the joys and challenges of parenthood.
Welcoming a new baby brings immense joy but also sleepless nights. Studies have shown that more than two-thirds of new mothers experience poor sleep quality during the first six months after giving birth. Lack of sleep can significantly impact physical and mental well-being and this is something I have experienced first-hand. After the birth of my first child, I struggled with postpartum insomnia. This inspired me to delve deeper into understanding the importance of peaceful sleep, as quality sleep impacts not only parents but the entire family.
Here are five tips to help new mothers beat insomnia and sleep better:-
- Optimizing the sleep environment and infrastructure:Creating a peaceful sleep environment is of utmost importance. Make sure your bedroom is quiet and comfortably cool. Invest in a supportive bed, mattress, and pillows to ensure proper sleeping posture. Consider using earplugs or white noise machines to muffle disturbing sounds. Also, make sure your baby's sleeping environment is safe and comfortable, which can help reduce any concerns about her well-being during the night.
- Exercise regularly:Regular exercise is a powerful tool for improving sleep quality. By incorporating moderate physical activity such as walking, swimming, or yoga into your daily routine, you can significantly reduce stress and anxiety, promote relaxation, and improve overall sleep patterns.
- Seek emotional support from your partner:Parenting can be emotionally challenging and having a supportive partner by your side can make a big difference. Share your feelings and concerns with your partner and lean on them for emotional support. Establish open communication and work together to navigate the ups and downs of parenting. Knowing that you have someone to rely on can promote better sleep.
- Practice good sleep hygiene:Adopting healthy sleep habits is essential to improve sleep quality. Create a regular bedtime routine and follow it every night. Avoid watching TV or using electronic devices before bed, as they can interfere with your body's ability to relax. Create a relaxing bedtime routine, such as reading or practicing relaxation techniques like deep breathing or meditation.
- Prioritize self-care and relaxation:Amid the demands of caring for a newborn, it's essential to set aside time for self-care and relaxation. Schedule time for yourself, whether it's taking a relaxing bath, practicing a hobby, or simply enjoying a cup of tea. Prioritizing self-care helps recharge your batteries and promotes a sense of well-being, which ultimately helps you sleep better. Remember, a well-rested and rejuvenated mother is better equipped to meet the challenges of parenting.
In conclusion, while adjusting to life with a newborn can be challenging, prioritizing sleep is crucial to the well-being of both mother and baby. Ultimately, self-care is not selfish; It is necessary to be the best father possible.
The article has been written by Priyanka Salot, co-founder of The Sleep Company.
