Motherhood, Sleep Deprivation and a New Baby - Sleep Tips for New Mums from London Sleep Centre

No doubt being new parents is a joyous event but many couples are amazed at how a tiny new life can take control of their emotions, routine and most importantly restful sleep. With constant need to attention, diaper changes, colic cries and sleepless nights; being a new parent can be exhausting. But sleep deprivation and motherhood need not go hand in hand. With these expert tips from Dr. Irshaad Ebrahim (Medical Director, The London Sleep Centre Dubai); you sure can fit in more sleep into your days and nights.

Sleep Tips for New Mums

- Sleep when your baby sleeps: Just shut the phone, the laundry can wait and ignore the dishes in the sink. You will always find time to manage chores when your baby is awake so do catch up on those restful snoozes when the little one is tucked to sleep.

- Be patient when being watchful: A lot of times a discomfort, squeak or a slight cry could just be a matter of your baby settling down. Wait until you feel it is really required to attend to your baby if it is hunger, thirst or some other attention-seeking discomfort.

- Take turns in night-time duties: It is important that you draw a schedule along with your partner so that you both get enough rest. If you breast-feed, your husband could take up diaper-changing. Once the baby is on bottle-feed, fathers can take turns in feeding the baby.

- Set aside social graces: It is ok to say no when you feel a guest will be intruding in your much-needed sleep. If there are some unavoidable ones, don’t feel obligated to host them the same way as earlier.

- Care for sleep: If you have trouble falling asleep, make sure your environment is suited for sleep. Keep your bedroom cool and dark. Avoid nicotine, caffeine and alcohol late in the day or at night. Get regular physical activity but not too close to bedtime, if possible. Also, avoid stimulating light and noise around bedtime. In addition, don't agonize over falling asleep. If you're not nodding off within a reasonable amount of time, get up and do something else until you feel sleepy. Then try going back to bed.

Sleep Tips for New Baby

- Recognize sleep signs of your baby: Rubbing of eyes, whining and crying, yawning, stretching or even flicking ears with hands are all sighs of feeling sleeping. Ensure you keep everything aside and tend to your baby to put to sleep.

- Start disciplining day and night time zones: Yes, you can show the difference between day and night to 2-3weeks old babies. Bath and changing to start of the day, keeping it bright and cheerful throughout, maximum play, everyday sounds of the radio or even the washing machine; are all ways to make them understand day time. Later in the evening, keep lights and noises low, avoid eye contact and play when feeding and sponge clean the baby to change into pyjamas for a nigh-time routine.

- Set the mood: The baby’s bedroom should be dark, cosy and comfortable. Keep temperature levels comfortable to induce sleep. No alarm clocks in the nursery and of course it helps to keep window shades dark to keep the sunlight at bay.

You will be eventually able to develop your baby’s sleep schedule but if you think you have a sleep problem, there is no harm in consulting a Sleep Specialist. Identifying and treating any underlying conditions can help you get the rest you need. Remember, taking good care of yourself — including getting adequate sleep — will help you take the best care of your baby.