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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.

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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:

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  • 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.

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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.

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    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.

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    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.

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    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier

    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                            20 Popular Life Hacks From the Internet Debunked (or Verified)

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