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New parents: How to get the sleep you need
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New parents: How to get the sleep you need
Being a new parent can be exhausting. Try these strategies to fit more sleep into your days and nights.
By Mayo Clinic staffIt's 2 a.m. and your newborn is crying. Will you ever get a good night's sleep again?
Although life with a newborn is a round-the-clock adventure, don't lose hope. By age 3 months, many babies can sleep at least five hours at a time. By age 6 months, nighttime stretches of nine to 12 hours are possible. In the meantime, a little creativity can help you sneak in as much sleep as possible.
Suggestions for the weary
While there's no magical formula for getting enough sleep, these tried-and-true strategies may help:
- Sleep when your baby sleeps. Turn off the ringer on the phone, hide the laundry basket and ignore the dishes in the kitchen sink. Your chores can wait.
- Set aside your social graces. When friends and loved ones visit, don't offer to be the host. Let them care for the baby while you excuse yourself for some much needed rest.
- Don't 'bedshare' during sleep. It's OK to bring your baby into your bed for nursing or comforting — but return your baby to the crib or bassinet when you're ready to go back to sleep.
- Share nighttime duties. Work out a schedule with your partner that allows both of you to rest and care for the baby. If you're breast-feeding, perhaps your partner can bring you the baby and handle nighttime diaper changes. If you're using a bottle, take turns feeding the baby.
- Postpone the inevitable. Sometimes, middle-of-the-night fussing or crying is simply a sign that your baby is settling down. Unless you suspect that your baby is hungry or uncomfortable, it's OK to wait a few minutes to see what happens.
When sleep becomes a struggle
The rigors of caring for a newborn may leave you so exhausted that you could fall asleep anytime, anywhere — but that's not always the case.
If you have trouble falling asleep, make sure your environment is suited for sleep. Turn off the TV and keep the room cool and dark. Avoid nicotine, caffeine and alcohol late in the day or at night. Finally, don't agonize over falling asleep. If you don't nod off within 30 minutes, get up and do something else. When you begin to feel drowsy, try going back to bed.
If you think you have a sleep problem, consult your health care provider. Identifying and treating any underlying conditions can help you get the rest you need.
- Parenting corner Q&A: Sleep problems. American Academy of Pediatrics. http://www.aap.org/publiced/BR_Sleep.htm. Accessed April 21, 2009.
- Grover G. Sleep: Normal patterns and common disorders. In: Berkowitz CD. Berkowitz's Pediatrics: A Primary Care Approach. 3rd ed. Washington, D.C.: American Academy of Pediatrics; 2008:75.
- Understanding children's sleep habits. National Sleep Foundation. http://www.sleepforkids.org/html/habits.html. Accessed April 21, 2009.
- Insomnia. The National Women's Health Information Center. http://www.4woman.gov/faq/insomnia.htm. Accessed April 21, 2009.
- Kennedy HP, et al. Negotiating sleep: A qualitative study of new mothers. The Journal of Perinatal & Neonatal Nursing. 2007;21:114.
- American Academy of Pediatrics Task Force on Sudden Infant Death Syndrome. The changing concept of sudden infant death syndrome. Pediatrics. 2005;116:1245.
