Alongside the incredible joy of bringing home a new baby, there is also another reality: sleep deprivation.
Adjusting to your new baby’s sleep schedule and the many disruptions that come with that can lead to unpredictability, sleepless nights, and extreme fatigue.
Over time, this can leave new parents drained and if not paid attention to, could lead to a negative impact on mental health and physical wellbeing.
Keep reading to learn more about why it’s so important to establish a support system early on so you can prioritize your sleep and keep your physical, emotional, and mental health strong.
Tips For New Parents
Adjusting to the New Sleep Routine
Newborns wake up every couple of hours. They might need a diaper change or they might be hungry, and this translates to irregular sleep patterns.
Many babies don’t sleep for long stretches at a time for the first few weeks and months. And even if they do, new parents might be on high alert listening for their cry or wondering if they are okay.
On top of this disrupted sleep, parents may be physically recovering from giving birth or having a c-section, might be experiencing a wide swing of emotions or hormonal changes, and juggling household or work duties.
All of this can lead to continued sleep deprivation and requires being intentional to get solid, deep sleep as much as possible.
Understanding Sleep Loss and the Impact on Mental Health
Without rest, our brains simply can’t function as they’re meant to. When the brain isn’t getting enough deep sleep, emotional and mental regulation gets harder.
Stress levels might feel heightened and even small things might make you feel like you’re overwhelmed or pushed to the edge.
With chronic sleep deprivation, you might see an increase in irritability, mood swings, increased anxiety or depression, difficulty focusing or concentrating, or forgetfulness.
If you start feeling like you’re becoming less patient with your spouse, other children, friends, or other family members, or everyday tasks put you into a fit of stress or an emotional breakdown, it can feel very frustrating and make coping feel harder.
Protecting Your Mental Health
Communicating how you’re doing is key to keeping your mental health thriving. Talk with your partner or other trusted family members about sharing responsibilities or taking shifts to allow each person to get extra rest.
It is also important to remember that this is a season that will be slower and requires lower expectations. No one is expecting perfection from a new parent. Your house might not be as clean as normal, laundry might be piled up, and your text messages might not be responded to as quickly.
Focus on essential tasks, eat well, and give yourself permission to slow down, soak in the moments, and simplify things.
Additional Support is Key
It’s normal to feel exhausted after having a new baby. But when that fatigue begins negatively impacting how you function from day to day, it is time to reevaluate how you can prioritize your mental health.
If you notice that you’re struggling to bond with your baby, you’re feeling anxious or hopeless, cry easily, or want to withdraw from loved ones, it’s important to reach out to your healthcare provider, counselor or therapist, and other people in your life that you trust.
Seeking help is never a sign of weakness. In fact, it’s a sign of strength and a willingness to show you want the very best for you and your family.
In addition to medical support, onboarding an in-home team that can alleviate extra pressure is also helpful for many families.
An experienced newborn care specialist (NCS) is one of the best options for this time in your life. Specifically trained to support new parents during the newborn stage, an NCS can be a true lifeline for you as you adjust to life with your child.
A newborn care specialist can live on-site in your home with you or live out and work designated shifts. Many new parents choose to have a newborn care specialist stay overnight to provide care at night and in the early morning so they can sleep.
Others benefit more from an NCS working during the day so they can take naps, catch up on household chores, work, or spend time with other children in the home.
It’s up to you to determine which type of schedule and living arrangement works best for your specific situation, but whatever you choose, know that that additional support can be a valuable relief. Even just one or two days a week can make a huge difference.
The newborn phase is temporary, but if you ignore your mental health during this time, you might experience longer lasting negative effects. That’s why taking care of yourself during this season of life is just as important as caring for your new child. Give yourself compassion, prioritize rest, and seek support wherever you can find it.
