5 min readNew DelhiDec 12, 2023 02:48 PM IST
First published on: Dec 12, 2023 at 02:48 PM IST
Written by Dr Sibasish Dey
For a majority of individuals, the welcoming of a new baby into their lives brings immense joy. However, one component of new parenthood that is frequently ignored is a considerable sleep debt. New parents may experience significant sleep deprivation due to their erratic sleep cycles, which may have a negative impact on their health. This involves a higher chance of developing a heart or kidney disease, depression, high blood pressure and chronic disorders.
Multiple feedings each night and staying awake into early morning hours can cause sleep deprivation in new parents. Inadequate sleep can also have a detrimental effect on emotions and possibly impair one’s capacity to parent. This is particularly pertinent for new parents who are managing the requirements of a baby while adjusting to everything that comes with new parenthood. Adults who are sleep deprived are more prone to accidents, making them risky around little ones. Additionally, it may lead to a continuous sense of fatigue and drowsiness during the day as well as a decrease in productivity.
Prioritising a good night’s sleep is crucial for the energy needed to care for the newest addition to your family. It is essential to identify effective tactics for both you and the child. Every family member needs sufficient sleep to function well and handle their new caregiving responsibilities. As a new parent, navigating various sleep-related challenges is part of the journey and adopting healthy habits becomes crucial for self-care.
Setting aside time for yourself to get enough sleep provides you with the energy to take care of your newborn, so figuring out what works best for you and your child is critical.
Here are some tips to improve sleep hygiene for new parents:
Prioritising a good night’s sleep is crucial for the energy needed to care for the newest addition to your family. (Source: Freepik)
Take a nap when the baby does: New parents will feel refreshed after taking a 20- to 30-minute nap during their baby’s nap time, without experiencing sleep inertia, which causes a foggy wake-up. New parents can lessen their stress by resting while their infant is asleep. Through this method, you can partially settle your debt for sleep. Due to internal biological clocks, it can be challenging at times, but this is an excellent opportunity to try to get some sleep.
Incorporate calming and recharging activities into your everyday routine: The activities you do during the day might affect you more than the activities you do right before or right after bed. To help you fall asleep faster establish an unwinding space and a dependable bedtime routine. Strategies for relaxation can help new parent doze off faster.
Diagnosing sleep disorders: Most people can experience problems with sleeping as a result of stress and demanding schedules, and new parents frequently endure sleep deprivation. People need to get enough sleep, and if you think you may have a sleep disorder, it’s crucial to get diagnosed and treated as soon as possible. Obstructive sleep apnea (OSA) is one such sleep disorder that has been connected to excessive daytime sleepiness (EDS). The detrimental impacts of sleep disturbances might have additional harmful implications on health if they are not treated.
Manage your anxiety and nervousness: If you are stressed from the day, it may be difficult to fall asleep. Learn to regulate your thinking to avoid worrying about things over which you have no control. Examine your concerns to determine if they are reasonable, and then replace unreasonable anxieties with constructive ideas.
Balance the duties: Strike a balance between the duties so that neither parent is overworked, and both are caring for the child. Take turns taking care of your baby’s overnight needs, such as feedings, changing and comforting the baby. A little teamwork and responsibility sharing can go a long way towards getting some much-needed rest. Paying attention to overall health and wellness will help you sleep better.
The quality of sleep that new parents receive can be greatly impacted by caring for an infant or toddler, particularly in the initial months following birth. While taking care of oneself can be challenging when caring for a newborn, the need of obtaining enough sleep should not be undervalued. Getting enough sleep is one approach to take better care of your infant. It is possible to get the sleep you require after having a child by creating healthy sleep patterns. If you have trouble falling asleep in the days, weeks, and months following the baby’s birth, consult your physician. Your doctor can determine the entire extent of your healthcare needs.
(Dr Sibasish Dey is the Head of Medical Affairs, South Asia, ResMed)
Researchers from Nanjing Medical University in China delved into data from the National Health and Nutrition Examination Survey (NHANES) (Source: Freepik) 
Prioritising a good night’s sleep is crucial for the energy needed to care for the newest addition to your family. (Source: Freepik)
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