Make sure that you're getting enough sleep too

Make sure that you're getting enough sleep too

Babies have a polyphasic sleep pattern - this means they have several sleep phases in a 24 hr period as opposed to a monophasic sleep pattern that adults have (one main sleep phase at night). 

Here, Silentnight Sleep Expert, author of Tired but Wired and Sleep Therapist at Capio Nightingale Hospital, Dr. Nerina Ramlakhan, shares her top tips on how you can try to get as much sleep as possible while looking after a small child.

  1. Try to rest when baby rests.  Avoid the temptation to try and get a million things done when baby sleeps.  This means drop the perfectionism!  Even short naps of 5-20 minutes can help to 'mop' up the fatigue.  Do this 2 to 5 times a day for maximum benefit.
  2. When baby wakes you up at night for feeding or other reasons try to avoid checking the time and getting anxious.  The important thing is to remain as calm, relaxed and rested as possible.  This will help both you and baby to get back to sleep more quickly.  Use the Optimal Breathing Technique (attached) to get you back to sleep.
  3. Take it in turns to occasionally have longer naps if possible.  A very good time to nap is between 2 and 4pm for no longer than 40mins.  This is called a 'replacement nap' nd is particularly powerful for replenishing energy and rebalancing the immune system
  4. If you're really getting run down by constant interrupted nights, if possible negotiate a night of uninterrupted sleep sleeping alone in a spare room on a good bed and mattress.  Again, take it in turn to do this.
  5. Try to get enough exercise, good nutrition and hydration and avoid the temptation to drink caffeinated drinks to stay awake - this will just add to your fatigue and stop you getting to sleep at night.

“And remember, it’s not the end of the world if you don’t sleep through the night – our bodies are designed to go through periods of disturbed sleep. If you keep this in mind, and don’t put pressure on yourself to sleep, you’re sure to drift off in no time.”

Dr. Nerina Ramlakhan is working with Silentnight to help advise the nation on how to get a good night’s sleep.

by for www.femalefirst.co.uk
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