Getting enough sleep when you have a baby can be really hard. There are a few things that can help.

 

Get help from your family, friends, and community

Getting help with night duty can give you a chance to sleep. If you’re worried about keeping up a breastfeeding schedule, you can always pump breastmilk for feeding while you sleep.

 

Have good sleep hygiene

There are a lot of things you can do to help you sleep better, like:

  • Keeping a regular sleep schedule. That means going to bed and getting up at a similar time every day, even if you had to get up in the middle of the night.
  • Avoid drinking coffee or alcohol in the afternoon or evening.
  • Avoid nicotine.
  • Avoid eating or drinking close to bedtime.
  • Avoid taking naps in the late afternoon.
  • Sleep in a quiet, dark, and comfortable place that’s not too warm.
  • Avoid looking at screens close to bedtime.
  • Try to get outside every day.

 

Practice falling asleep fast

You can use relaxation techniques to help you fall asleep fast. Some techniques are mindfulness, guided imagery, a body scan, and deep breathing exercises. You can even do all of them together. Here are steps you can follow:

  1. Close your eyes and picture a favorite place that calms you.
  2. Slow your breathing.
  3. Slowly relax all your muscles, starting from your toes all the way up to the tip of your head. Start at your feet and work your way up your legs to your stomach, then relax your back, arms, neck, face, and finally your head.
  4. Slow your thinking. Concentrate calmly on getting your thoughts to stop entirely.

 

Keep the baby close

You can also try moving the baby to sleep in the same room as you. Walking around in the middle of night can make it hard to fall back asleep. Having the baby right there means you don’t have to go very far.

 

 

Sleeping with a newborn can be rough, practice these things and it won’t be so tough:

  • Seek social support
  • Have good hygiene
  • Fall asleep fast
  • Keep the baby close