Advertising
Advertising

10 Practical Tips For Sleep-Deprived New Parents

10 Practical Tips For Sleep-Deprived New Parents

Let’s face it, sleep deprivation is no fun and coping with a lack of sleep can affect all areas of your life, from your job, to your relationship, to your social life. This can all be amplified even further when you are a new parent and have a baby who needs your attention all the time. However, there are a few natural, simple ways to ensure you get a better night’s sleep with lasting results. Here are 10 of them:

1. Avoid using your computer and phone before bed

Did you know that your computer and phone emit strong waves of blue light? This can can actually suppress your body’s natural production of melatonin because of its short wavelengths.

Melatonin is a natural hormone found in our bodies that is produced by the pineal gland (a small gland in the brain) and helps control your sleep/wake cycles. Basically, when you are asleep, your brain is producing lots of melatonin. Normally, melatonin levels begin to rise in the mid- to late evening, remain high for most of the night, and then drop in the early morning hours. However, this can be thrown off if you are waking up constantly for your baby or have to continually stay up really late.

If you have to work late one night, or absolutely need to use your computer, I highly recommend installing f.lux on your computer (added bonus—it’s free). This simple program makes the color of your computer’s display adapt to the time of day: warm at night and like sunlight during the day. Basically, it makes your computer screen look like the room you’re in, all the time. It only takes five minutes to install too!

To learn more about helpful sleep tips for your body’s natural circadian rhythms, check out this article.

Advertising

2. Install red light bulbs in your room

Ever wonder why most alarm clocks are red? Well, that’s because the color red stimulates melatonin production in your brain, is softer on the eyes and is better for sleeping compared to other colors.

If you are having a lot of trouble falling asleep because your body clock is all thrown off from being with the baby at all hours of the day, why not buy some red light bulbs for your bedside light? This is a very cheap and easy solution. All you have to do is read a book by red lamplight for 30 minutes before going to bed, and you will be out like a light in no time. The effectiveness of this shocked me!

If you are interested in learning more about melatonin, you may be interested in this article.

3. Consume foods high in melatonin

If your sleep schedule is all screwed up and despite being super tired you cannot fall asleep, why not try consuming foods high in melatonin?

Here are a few suggestions:

Advertising

  • Tart (sour) cherry juice concentrate is extremely high in melatonin: 17,535ng*/100g
  • Tart (sour) cherries: 1,350ng/100g
  • Walnuts: 270ng/100g
  • Ginger root: 142.30ng/100g

*ng = nanograms

Of all of these suggestions, I highly recommend ginger, as it is not high in sugar (great before bed) and is somewhat calming. One great way to consume more ginger without making a mess in the kitchen (new parents don’t need anything more to clean!) is with a calming, gentle tea.

4. Power nap

Naps are very effective and greatly underestimated. If you are sleep deprived, a nap may be just what you need. The crazy thing is that research shows “short naps” can be highly effective (an added bonus for new parents).

So how long of a “short nap” do you need to feel better? This depends on what you are looking for. For example, if you need instant energy, a really short, 10-minute nap can do the trick. This is because you will only be going through the lighter stages of sleep, therefore you will not feel groggy when you wake up. In fact, according to the US Department of Veteran Affairs, a nap as short as 8.4 minutes can increase cognitive function and alertness.

If you are looking to achieve more “focus” after a nap, then get 20 minutes’ sleep. According to the Human Technology Research Institute, a 20-minute nap helped test subjects feel more engrossed in what they were doing after.

Advertising

Did you ever think a short “power nap” could improve your memory? It can. To achieve this, try taking a 45-minute nap. Why 45 minutes? This is because if you sleep for 45 minutes, you will enter the first stage of deep sleep—called REM sleep (rapid eye movement sleep)—and in this stage of sleep you can actually improve memory tasks up to 20%. An added bonus is you will feel much calmer and less stressed out after. However, you will need 15 minutes or so to shake off the grogginess.

5. Try yoga inversions

yoga inversions2

    The best thing you can do when coping with sleep loss is to get your legs up above your head. Nope, it does not have to be a headstand or handstand—it actually works better if it’s not, in fact. Inverting has many benefits for our minds and bodies. For starters, it improves our circulation, supports the back, and calms our nervous system.

    Also, as a new parent your mind will probably be cluttered with mental chatter; inversions will help clear your mind. Try this: Pile two pillows or place a bolster next to a wall right before bedtime. Practice the traditional “legs up the wall pose” for five to ten minutes. For an added benefit, try covering your eyes with a towel or eye pillow.

    In terms of breathing, it’s best to take long, slow breaths and use only the sound of it to drown out any thoughts. When you are done, keep your mind quiet (avoid using the computer or other electronics and interacting with others), then crawl straight to bed for a sound sleep.

    Advertising

    6. Say, “No,” to added responsibility

    As a new parent, I am sure everyone wants to come over and see your baby, or maybe you want to go on a field trip with your oldest child. This won’t benefit you or your family because you will just be overwhelmed and tired. The last thing you need is to get sick, so keep things simple!

    7. Sleep when the baby sleeps

    It may not be a bad idea to go to sleep when the baby sleeps, even if you just take a 20-minute nap. You will always have a million things to do, so don’t use that as an excuse. You have now learned from point 4 that as little as 15 minutes’ sleep can help shake off the tiredness.

    8. Take turns at night

    It’s important to work as a team when you are new parents. As much as a new mom needs to breastfeed the baby all the time, the daddy needs bonding time too. Why not work out a schedule in which every second night the father has to wake up with the baby? You can prepare bottles in advance for when the baby needs feeding.

    9. Power snacking

    Sometimes after being up on-and-off during the night, you can feel kinda gross in the morning. To avoid this, many people have found power snacking really helpful. After all, once you’re up, it can be hard to fall back to sleep! Why not try for some yogurt, herbal tea (chamomile is very relaxing) or peanut butter with crackers?

    10. Detox your diet

    You may be wondering why detoxing is on this list. Yes, detoxing may seem like a monstrous task when you are sleep deprived, but eliminating certain foods from your diet can go a lot way towards getting the proper shut-eye your body needs. Foods that spike your blood sugar levels (i.e. cookies, chips, candy) may seem like the perfect fix when you’re tired, but they will make you “crash and burn” later. It’s best to avoid caffeine, alcohol, and foods high in sugar such as refined carbohydrates, candy, and cookies.

    If this is too much for you, why not take a small step in the right direction and get a yummy detox herbal tea. Most of them are 100% natural and contain organic, healthy ingredients.

    What helps you sleep or prevents you from getting a good night’s rest? Feel free to leave a comment below and let us know.

    More by this author

    Organic Products Are Really Better For Your Kids: 10 Reasons Why Your Kids Need Them 10 Benefits of Oatmeal You Probably Never Knew 15 Healthy Snacks You Should Always Have At Home 10 Tips for Handling the Difficult People At Work 4 Unexpected Superfoods To Promote Beauty, Inside and Out

    Trending in Family

    1 If You Think You’re in an Unhappy Marriage, Remember These 5 Things 2 What Happened to Family Dinners? Why We Should Bring Them Back 3 How to Cope with Empty Nest Syndrome and Stop Feeling Lonely 4 How Not to Let Work Take Priority over Spending Time With Family 5 35 Life Hacks for Kids That Make Parenting Easier And More Fun

    Read Next

    Advertising
    Advertising

    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

    Advertising

    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

    Advertising

    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

    Advertising

    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

    Advertising

    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

    Read Next