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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.

    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 May 28, 2020

    How to Overcome Boredom

    How to Overcome Boredom

    Have you ever been bored? Restless? Fidgety? In need of some inspiration?

    I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

    If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

    What is Boredom?

    We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

    You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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    It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

    If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

    When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

    Sometimes It’s Good to Be Bored

    If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

    Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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    Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

    In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

    It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

    Who knows, maybe ‘boredom’ is actually good for us?

    Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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    In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

    3-Step Strategy to Overcome Boredom

    1. Get Focused

    Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

    You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

    Here are a few ideas:

    • Spend some time in quiet contemplation considering what’s important to you.
    • Start that creative project you’ve been talking about for the last few weeks.
    • Brainstorm: think of some ideas for new innovative products or businesses.

    2. Kill Procrastination

    Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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    So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

    Here are some ideas:

    • Do some exercise.
    • Read a book.
    • Learn something new.
    • Call a friend.
    • Get creative (draw, paint, sculpt, create music, write).
    • Do a spring cleaning.
    • Wash the car.
    • Renovate the house.
    • Re-arrange the furniture.
    • Write your shopping list.
    • Water the plants.
    • Walk the dog.
    • Sort out your mail & email.
    • De-clutter (clear out that wardrobe).

    3. Enjoy Boredom

    If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

    Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

    So, take some time to relax. You never know, you might even like it.

    Final Thoughts

    Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

    More Tips on Overcoming Boredom

    Featured photo credit: Johnny Cohen via unsplash.com

    Reference

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