As a parent we always have to deal with sleepless nights at some time or another. Whether it’s during a sleep regression, or when your baby is sick, those times affect us the most.
So I decided to put together a list of tips to help you get through those sleepless nights and hopefully get you feeling better in no time.
Here are some tips to help you get through those sleepless nights:
- Nap when your baby naps: Take advantage of your baby’s nap time to catch up on your own sleep. Even a short nap can help you feel more rested.
- Ask for help: Don’t be afraid to ask your partner, family, or friends for help. They can take care of the baby while you catch up on sleep.
- Create a bedtime routine: Establish a bedtime routine for your baby that includes a bath, a story, and soothing activities. This can help your baby sleep better and give you a more predictable bedtime.
- Take turns with your partner: If you have a partner, take turns getting up with the baby at night. This can help both of you get more sleep and feel more rested.
- Avoid caffeine and alcohol: Caffeine and alcohol can interfere with your sleep, so try to avoid them, especially in the evening.
- Get some exercise: Regular exercise can help you sleep better at night. Try to fit in some exercise during the day, even if it’s just a short walk.
- Eat a healthy diet: A healthy diet can help you feel more energized during the day and sleep better at night. Avoid sugary or fatty foods, which can interfere with your sleep.
- Take care of your mental health: Sleep deprivation can take a toll on your mental health, so make sure to take care of yourself emotionally. Talk to your partner, friends, or a mental health professional if you are feeling overwhelmed or anxious.
- Remember that it’s temporary: The newborn phase is temporary, and eventually, your baby will sleep through the night. Be patient and remember that this phase will pass.
Breaking associations
- Gradual changes: If your baby is used to falling asleep with a pacifier, try gradually weaning them off it by offering it for shorter periods of time or introducing a different comfort item such as a lovey. Similarly, if your baby is used to being rocked to sleep, try reducing the amount of time you rock them each night until they can fall asleep on their own.
- Consistent routine: Establish a consistent bedtime routine that signals to your baby that it’s time to sleep. This can include a bath, a story, and soothing activities such as singing or cuddling.
- Place them in their crib drowsy but awake: Try placing your baby in their crib when they are drowsy but still awake. This will allow them to learn to fall asleep on their own and reduce their dependence on external sleep aids.
- Create a sleep-conducive environment: Make sure your baby’s sleep environment is conducive to sleep. This includes a cool, dark, and quiet room with a comfortable mattress and bedding.
- Offer comfort: If your baby wakes up during the night, offer them comfort but try not to rely on the same sleep association that they use to fall asleep, such as rocking or feeding. Instead, try gentle patting, shushing, or a pacifier to help soothe them back to sleep.
- Be patient: Breaking baby sleeping associations can take time and patience. Don’t expect overnight success, and be prepared to offer comfort and reassurance to your baby as they adjust to new sleep habits.
- Seek professional help: If you are struggling to break your baby’s sleeping associations, seek help from a healthcare professional or a sleep consultant who can provide you with personalized advice and support.
To Conclude
Remember, it’s temporary, your baby will be feeling much better soon and start sleeping better. Break the associations if that’s what’s wrong, and power through to progress into positive sleeping habits.
