It’s Royal Baby fever across the globe as Harry and Meghan have welcomed their new son. The news has certainly made us broody, but there’s just one slight issue – saying goodbye to a decent night’s sleep for the first couple of years!
Parenting on Female First
It’s no secret that new parents often suffer from a lack of shut-eye, but research from our Worldwide Sleep Census has revealed the true scale of the issue, with mums losing an average of two full weeks sleep in the first year of parenthood.
Now, we aren’t promising that we can get your baby to sleep through the night, but we do have some top survival tips to tackling your sleep troubles, helping you achieve that coveted great night’s sleep.
Keep your baby close
For the first six months of their life, it is highly recommended that you keep your baby in the same room as you. Invest in a bedside crib, ideally with a mesh panel so your baby can see you. Specifically designed to allow you and your baby to sleep next to each other, these cribs are particularly useful if you are nursing, allowing you to feed without having to leave the comfort of your bed.
Introduce a bedtime routine early on
With almost half of UK mums stating that a lack of sleep means they are frequently irritable and short-tempered, it can be helpful to introduce a bedtime routine. If you do this from an early age it can help small babies to differentiate the difference between day and night. To accomplish this, buy black-out blinds for their bedrooms, keep lights throughout the house off or dimly lit, speak in low and quiet tones, and keep the same bedtime routine for your baby every day.
Power eat
With more than half (65%) of mums with young children having their sleep disturbed on a regular basis, it is widely suggested that having a ‘midnight snack’ if woken in the night can help you sleep more efficiently. Pick foods containing high levels of sleep inducing chemicals; serotonin, tryptophan, and melatonin such as bananas, almonds and cherries, to help you drift off to a more relaxed sleep.
Say no to caffeine
We get it- the lure of caffeine is strong when you have small children. But however tempting it may be, indulging in your favourite coffee to help you stay alert during the day can have a negative impact on your sleep. Avoid drinking caffeine after mid-day and switch to drinks such as chamomile tea, or join your little one with a glass of milk - which is rich in sleep-inducing amino acid tryptophan.
Remember – sleepless nights won’t last forever
It may feel like there is no light at the end of the tunnel, especially when you are regularly woken up several times a night. During these tough months, focus on self-care, introducing a relaxing bedtime routine for yourself such a hot bubble bath, relaxing music and a good book. The main thing to remember is that you are not alone, so seek support when you need it. Confide in family and friends or to parenting forums and websites for advice and support.
The full Sealy World Sleep Census can be found online at www.sleep-census.com