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Tips for New Parents to Manage the Effects of Sleepless Nights

One of the biggest challenges new parents face is sleep deprivation, especially in the first few months of their baby’s life. Adjusting to a new schedule while navigating a lack of sleep can take a toll on your and your partner’s physical, mental, and emotional wellness.

At Stat Care Pulmonary and Sleep in St. Petersburg, Florida, our experienced sleep specialists help parents of young children navigate insomnia and other sleep issues.

Ashok Tyagi, DO, CPE, and Himanshu Chandarana, MD, offer at-home and in-lab sleep testing to assess their patients’ sleep habits. They also provide resources to help new parents get the sleep they need to stay healthy and active.

Improving your sleep quality while caring for a baby

Good quality sleep can seem like only a dream for new parents who must get up frequently during the night for feedings and diaper changes.

It’s common for new parents to experience bouts of insomnia and daytime sleepiness for months or longer, which can lead to more serious complications if not properly managed.

A lack of sleep can be frustrating, but there are strategies to improve how much sleep you get. Here are four tips for better sleep while caring for your new baby:

1. Commit to a sleep schedule

Ideally, you should get to bed soon after your baby goes down for the night. You may feel too overwhelmed by housework and other tasks to follow an early bedtime schedule, but it’s the best way to get several consecutive hours of sleep before your baby wakes again.

Establish a relaxing routine to follow at night. Start winding down at least an hour before your baby goes to sleep by turning off the television and other electronics. Listen to soothing music or take a warm bath, if possible, to make it easier to fall asleep.

2. Be open to help

The support of family and friends is important, especially in the early days when your infant wakes every few hours. Don’t be shy about asking for help when you need it.

Enlist the help of loved ones and make a point to get as much rest as you can while someone else is caring for your baby. If you don’t have extended family close by, work out a schedule with your partner where one person can sleep undisturbed while the other is on baby duty.

3. Talk to your pediatrician

If your baby doesn’t sleep well because of colic or a cold, speak with your pediatrician. They can offer guidance to help your baby feel better so they can sleep in longer intervals. Your child’s pediatrician can also provide resources to train your baby to sleep through the night.

4. Don’t neglect self-care

It’s all too easy for parents to get wrapped up in their baby’s care and forget to take care of themselves. 

A lack of sleep can deplete your energy, so try to stay on track with daily self-care habits like exercising, eating a nutritious diet, and finding time in your busy schedule for quality sleep.

Call Stat Care Pulmonary and Sleep today to get personalized care for better sleep.

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