Your baby is finally sleeping (for now), but you find yourself lying awake, unable to catch some much-needed rest. You're not alone.
Parent sleep problems are typical and often stem from a mix of physical, emotional, and lifestyle factors. Here's a straightforward look at why this happens and how you can reclaim your sleep.
Why you can’t sleep when your baby’s sleeping
Stress, hormonal changes, and the demands of caring for a newborn can disrupt your sleep patterns. Even when your baby is finally resting, your body might still be on high alert.
You’ve probably also been pouring from an empty cup and putting your best foot forward to support their sleep. The good news? There’s no major learning curve to reclaiming your sleep. Much of the advice for babies still applies to adults.
Be routine-oriented.Create a calming bedtime routine for yourself, such as dimming the lights, reading a book, or taking a warm bath.
Make your sleep space conducive to relaxation.Keep the room cool, dark, and quiet.
Try things you might not have tried before,such as deep breathing exercises, progressive muscle relaxation, or meditation.
Avoid mindless scrolling.The blue light emitted by screens can interfere with your body's melatonin production, the sleep-inducing hormone.
Be mindful of caffeine or alcohol consumption,which can negatively impact sleep.
Layer in daily time outdoors and gentle exercise,which can positively impact sleep.
If you can’t fall asleep within 20 minutes, get up and try something like reading a book. Often, this helps people finally start to doze off. While sleeping pills can be tempting, these can be habit-forming and a band-aid solution. Consult your doctor first when considering supplements or changes to your diet.