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Sleep deprivation is the no. 1 issue that plagues parents today
Mar 29, 2018
It’s common for parents to lose all grip on sleep soon after their baby is born. Understandably so as there’s a lot going on, from caring for your baby, feeding, burping, getting over your own exhaustion. First four weeks can pass by in a blur!
One of the biggest challenges that new parents face, but are often simply too exhausted to do much about, is how to structure their baby’s sleep and feed times.
As a sleep cycle trainer, I help new parents establish routines for their newborn which help the baby to recognize the difference between day and night. Where 7 am to 7 pm is Day—and the time for activity, stimulation, alertness, learning, and 7 pm to 7 am is Night—time for rest, time for quiet, time for sleep for both baby and parents. 7 pm onwards can also become a time for you to reconnect and spend time together as a couple.
Such a routine can help you break the cycle of exhaustion which otherwise hampers the joy of being new parents.
So how do routines get established? And is it even possible?
To sleep on time and sleep through the night – (no) child’s play!
Every child is different and yet there are some essential points important for a harmonious daily routine with your baby and a well-balanced sleep-wake cycle.
In my sleep clinic, I work with mothers on several aspects of their baby’s cycle — baby’s day and night routines, feeding routines, nap routines, bath routines, wind-down routines, overnight routines.
Today I will talk about one of these elements which in my experience is the key to calming down a baby after a day full of stimulation.
Just like adults, a baby also needs a few moments to transition from an activity. Starting a wind-down ritual when your baby is young will not only teach the sleep skills she/he needs, it will also lay a foundation of trust for the later months when separation anxiety kicks in. By separation here I mean, when you have to start work after your maternity leave is over or if you have to step out of the house for a few hours, that’s when you see the benefit of these routines.
Wind-Down time to ensure better sleep for you and your baby
Wind-down is a process of slowing down, an ending of an active day. The routine that you create for your baby will provide comfort and security and ensure better sleep for your baby. It also gives you the space to relax and enjoy your evening. Here are five key points to start with:
1. Regulate room temperature –optimal temperature is between 18-24 degrees.
You know how you sleep better when the room is a little cooler? Well, your bundle of joy is no different. Maintain the temperature of the room to up to 24 degrees during the daytime and just a wee bit cooler at night.
2. Dim the lights- Light is one way to regulate babies Circadian Rhythm, the body’s internal clock. To reinforce these rhythms, make sure your home is brightly lit during the day even if the baby is napping. And when the sun goes down, lower the lights. And for you, don’t make Facebook your friend at 2 am. Studies have shown that the blue light emitted by screens (iPad, phones, computer, etc….) suppresses melatonin levels (the hormone that your body produces at night) making it difficult to fall asleep.
3. Make some Noise. Don’t give your child the silent treatment. Amazingly the sounds they heard 24/7 in the womb were about twice as loud as a vacuum cleaner, so babies love and need strong rhythmic noise, says Dr. Harvey Karp, M.D., F.A.A.P, an assistant professor of pediatrics at the USC School of Medicine. Dr. Karp is a nationally renowned expert in Child development.
4. Evening cluster feedings for a full stomach. Starting at around 5 pm, feed often until you put her to bed. This strategy will fill your child’s stomach and help her sleep for 4-5 hours at a stretch at night.
5. A quick Spa treatment to relax your baby. Studies done at the Touch Research Institute at the University of Miami’s School of Medicine found that newborns who had a bedtime massage fell asleep faster and slept more soundly than those who didn’t have one. Before bed gives your baby a 15-min massage using slow strokes, moderate pressure, and a baby-safe oil.
These gentle methods will not only help you build a consistent pattern for your baby but also enable you as parents to find some periods of rest and quality time for you and your family.
A well-rested child is usually an easier, less cranky child. A well-rested parent (in case it feels like it’s been so long that you can’t remember) is an easier, less cranky parent!
ROSEWALK TEAM
Dr. Urvashi Sehgal
Consultant - Obstetrics and Gynecology
Panchsheel Park
