Welcoming a new baby is a joyous occasion, but it often comes with sleepless nights for new mothers. Priyanka Salot, Co-Founder of The Sleep Company, shares expert advice on how to overcome insomnia and enjoy better sleep amidst the 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. Insufficient sleep can significantly impact both physical and mental well-being, a challenge I experienced firsthand after the birth of my first child. This inspired me to understand the importance of peaceful sleep, as quality rest not only benefits parents but the entire family.
Here are five tips to help new mothers beat insomnia and sleep better:
- Optimize Sleep Environment & Infrastructure: Create a peaceful sleep environment by ensuring your bedroom is quiet and comfortably cool. Invest in a supportive bed, mattress, and pillows for proper sleep posture. Consider using earplugs or white noise machines to block disruptive sounds. Additionally, ensure your baby’s sleeping environment is safe and comfortable, alleviating concerns about their well-being at night.
- Incorporate Regular Exercise: Incorporating moderate physical activity like walking, swimming, or yoga into your daily routine can significantly improve sleep quality. Exercise reduces stress and anxiety, promotes relaxation, and enhances overall sleep patterns.
- Seek Emotional Support from Your Partner: Parenthood can be emotionally challenging, so having a supportive partner is crucial. Share your feelings and concerns with your partner and lean on them for emotional support. Establish open communication and navigate parenting together. Knowing you have support promotes better sleep.
- Practice Good Sleep Hygiene: Adopting healthy sleep habits is essential for quality rest. Establish a regular bedtime routine and stick to it. Avoid screens before bed as they interfere with winding down. Incorporate calming activities like reading or relaxation techniques such as deep breathing or meditation.
- Prioritize Self-Care and Relaxation: Amidst caring for a newborn, prioritize self-care. Schedule time for yourself, whether it’s a bath, hobby, or enjoying a cup of tea. Self-care recharges and promotes well-being, aiding in better sleep. A well-rested mother is better equipped to handle parenting challenges.
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