Ways to Cope with Sleep Deprivation as a New Mother

It goes without saying that one of the challenges you’ll face as a new mother is sleep deprivation. Caring for your baby is a round-the-clock job that you’ll want to be fully rested for. Finding time to sleep and take care of yourself can be difficult during this time. However, it’s especially important as a new mother to find ways to cope with sleep deprivation during this new chapter in your life. Below are some of our tips and tricks for how to stay alert and awake as a new mother.

Practice Deep Breathing Techniques

Whether you’re dealing with anxiety as a new mother or are trying to keep track of all of the things you need to do, it’s easy to get stressed out. Deep breathing techniques and designated quiet time for yourself can help you relax, even for just a moment. There are several different meditation apps for those who like to meditate, or you can find a quiet space and take a few minutes to sit down and focus on your breathing.

Assess Your Sleep Environment

When you do get the chance to rest, it’s important that your sleep environment is conducive to falling asleep quickly and sleeping restfully. Make sure your bedroom is quiet, dark and cool. Sleep in a comfortable bed and place technology like laptops, tablets and cell phones outside of your bedroom during sleep time, . Reducing light and distractions will promote more restful sleep  

Get Some Fresh Air

Setting aside time during the day to take a short walk outside with fresh air and natural daylight will help you stay more alert. Your body’s circadian rhythms (internal clock) operate according to sunlight exposure, so being outside in the sunshine can help you to feel more awake, even during the times you may feel tired.

Mommy “Me” Time

You don’t want to miss any time with your baby as a new mother. However, finding time to rest and relax is essential  to being the best you can be. If you are able to, find quiet time alone to read a book, listen to relaxing music, or take a long, hot bath. “Me” time can work wonders, especially when you’re sleep deprived.

Make Smart Eating Choices

When you’re a new mom running on minimal sleep, the last thing you want to do is cook a meal for yourself. However, grabbing a frozen meal or snacking on processed foods will not help your energy levels, especially when you’re sleep-deprived. You’ll want to avoid eating high carb or sugary foods that can cause you to have a mid-afternoon crash. Ditch your processed snacks and swap them for nuts, fresh fruit, or raw vegetables. You’ll also want to be cognizant of drinking enough water, as being dehydrated can cause you to feel sleepier or even dizzy.