Surviving Sleep Deprivation: How to Cope with Lack of Sleep as a New Parent

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Becoming a new parent is an incredible and rewarding experience, but it also comes with its fair share of challenges. One of the biggest hurdles that new parents face is sleep deprivation. The arrival of a newborn brings a drastic change in sleep patterns, leaving parents feeling exhausted and drained. However, with some strategies and coping mechanisms, it’s possible to navigate through this period with resilience and sanity intact. In this blog post, we will explore practical tips to help new parents survive sleep deprivation and find balance amidst the chaos.

1 – Accept the reality:

The first step in coping with sleep deprivation is accepting that it’s a normal part of early parenthood. Understand that your sleep schedule will be disrupted, and it’s temporary. Embrace the fact that your baby’s needs come first during this period and that your sleep will eventually improve.

2 – Create a sleep-friendly environment:

Make your bedroom conducive to sleep. Invest in blackout curtains, earplugs, and white noise machines to minimize external disturbances. Keep the room cool and comfortable, ensuring you have a supportive mattress and pillows to enhance your sleep quality. Be sure to read the Top 6 Newborn Sleep Tips For Your Best Night’s Rest.

3 – Nap when your baby naps:

Take advantage of your baby’s nap times and prioritize your own rest. Resist the temptation to tackle household chores or catch up on other tasks. Instead, lie down and try to relax. Even a short nap can provide a much-needed energy boost.

4 – Share responsibilities:

If possible, divide parenting duties with your partner. Establish a schedule that allows both of you to take turns caring for the baby during the night. This way, you can alternate between sleep and childcare responsibilities, ensuring that each parent gets a chance to rest.

5 – Ask for help:

Don’t be afraid to seek support from family members, close friends, or support groups. Accepting help from loved ones can provide you with valuable opportunities for extra sleep. Whether it’s assistance with household chores or someone to watch the baby while you catch up on sleep, reaching out for help can make a significant difference.

6 – Practice self-care:

While taking care of your baby is crucial, it’s equally important to prioritize self-care. Make time for activities that help you relax and recharge, such as taking a warm bath, reading a book, or engaging in a hobby. Taking care of your own physical and emotional well-being will contribute to your ability to cope with sleep deprivation.

7 – Stay active and eat well:

Engaging in regular physical activity, even if it’s just a short walk, can boost your energy levels and improve your mood. Additionally, nourishing your body with a balanced diet will provide the nutrients needed to combat fatigue. Avoid relying on caffeine and sugary snacks as they can lead to energy crashes later on.

8 – Communicate with your partner:

Maintain open and honest communication with your partner throughout this phase. Discuss your feelings, frustrations, and concerns related to sleep deprivation. Supporting each other and finding solutions together will help strengthen your bond and make the experience more manageable.

 

Sleep deprivation is an inevitable part of being a new parent, but it doesn’t have to be overwhelming. By accepting the reality, creating a sleep-friendly environment, sharing responsibilities, asking for help, practicing self-care, staying active, eating well, and communicating with your partner, you can navigate through this challenging period.

 

Remember, this phase is temporary, and with time, your baby will develop more regular sleep patterns, allowing you to reclaim those precious hours of rest. Stay resilient, and cherish the joyous moments of parenthood, knowing that you are doing your best for your little one.

 

5 Ways to Be a Happier Parent

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As a parent, the day to day responsibilities of life can get in the way of being happy. Taking time to enjoy the moment seemingly becomes less important as you think about the sink full of dishes or the laundry that needs to be washed. It feels like there’s always something that needs to be done and that can distract you from truly being present. 

 

However, over time you’ll realize that most of the things that annoy you as a new parent really don’t matter. You can make a conscious effort to find moments of happiness and let the rest go. 

 

How do you keep joy flowing, even when you’re flat worn out? Here are a few tips to help you find more happiness in your life, and remember, it’s the small things that matter the most.

 

  1. Trust yourself.

Today parents have quick access to enormous amounts of information from experts. This creates an expectation that every problem has a “right” answer. The truth is, even experts struggle with their children. Parenting is not an exact science. Happy parents engage their children based on their experience, judgment and values. They are willing to go against the grain of what everyone else is doing and pursue the long-term gain. They learn to say no when they need to. After mistakes, they regroup and try something else. Use it as an opportunity to model for your child how to fix mistakes.

 

  1. Teach kids to do things for themselves.

People who describe themselves as happier parents typically move from greater involvement when their child is younger to encouraging independence when their child is older. Make parenting an evolution — for example, they wake their child up for school when they are young. When their child is older, they buy them an alarm clock and expect them to get up on their own. If they are a little late for school, so be it. Use this as an opportunity to be a more helpful, calmer version of yourself.

 

  1. Allow your child to experience consequences.

Stop trying to cushion the consequences of our child’s actions. Instead, focus on coaching them through challenges and helping them learn from the experience. It empowers your child and helps you focus on what you can control. Failure, difficulty and obstacles are what create and hone the skills and abilities they need to be successful as adults.

 

  1. Don’t always put your child first.

Happier parents don’t put their child’s everyday needs above their own. When it comes to things like dinner, weekend activities or even vacations, they don’t make their choices solely based on what their child wants. Happy parents have their own preferences, and they prioritize those things. Just because your child wants something, it does not mean you have to drop everything you are doing to make it happen.

 

  1. Look for the joyful moments.

Simply put, try to soak in the good times — like the small, everyday family moments or a beautiful sunset even when the house is a mess. Make it a point to notice the laughter more than the tantrum, and create a familiar path in your mind to focus on the joyful stuff. Stopping to look up is not just a metaphor. When you look up at the horizon, it helps your brain to see the broader picture.

 

10 Tips To Avoid Mom Burnout 

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It doesn’t matter if your child is a newborn or you have teenagers – mom burnout is real, and it can happen to anyone. What are the signs of burnout? You are likely experiencing burnout if you feel exhausted, overwhelmed and frustrated with all of the obligations of being a mom. If you are burned out, it affects more than just you – it has an impact on your children’s wellbeing, your relationship with your partner and your household overall.

 

Here are a some signs to lookout for:

  • Increased headaches
  • Still feeling tired after solid sleep
  • Getting sick more often than usual
  • Losing your temper more than usual
  • Loss of motivation (even for things you love the most)

 

If you’re a brand new mom or just had another baby, give yourself a little time to adjust. However, a sudden change or increase in these behaviors isn’t healthy. These tips can provide life balance and help you maintain your sanity. We hope you’ll sit back and pour yourself a cup of coffee (or tea) while reading! 

 

  1. Communicate what you’re feeling

Sharing your feelings might feel harder than actually admitting you are burned out, but your family can’t read your mind and see the exhaustion building on the inside. If you really want to recover from mom burnout, you need to first express that you are overwhelmed. Talking about it can help put things into perspective for everyone.

 

  1. Ask for help and say no

If you notice that your list of to-dos or the amount of information floating in your head is becoming too much, it is time to ask for help or say no to some requests. Ask your partner to stop at the store after work, so that you don’t have to struggle to find time to pick up the eggs. Pass on the next school parent volunteer work – there will be other opportunities. You are one person, and you can’t do it all. 

 

  1. Trust your intuition  

Moms are faced with many decisions daily. Try not to stress over every single choice you have to make. Allow intuition to be your guide – and trust that it won’t let you down. Spend your energy on those choices that are most important and give less of yourself to the choices that will have less impact on your world.

 

  1. Step back

You don’t always have to entertain your children. Playing alone develops a strong sense of social independence in children that will help them feel comfortable in any situation. By letting your children play by themselves, you are allowing them to build up their own skills of working independently and decision making. 

 

  1. Schedule “you” time

Sounds wonderful, but how can you actually do it? Moms tend to push ourselves to the bottom of the list, and before we know it another day has gone by with no time for you. Prioritize yourself, and honor the commitment. Physically write some you-time into your schedule and follow through guilt-free. Read a book, watch your favorite show or take a long bath.

 

  1. Take a social media timeout

Comparison is the thief of joy and it is so easy to compare your life to the unrealistic expectations of what we see on social media. This is only a recipe for disaster and it can make you feel like you are never doing enough.

 

  1. Spend time outside

Try to spend some time outside. Whether you spend the day at home or work, try to spend a few moments connecting with nature and marvel at its simplicity and peacefulness. Take a few moments to mindfully take awareness of your surroundings. Breath the fresh air deeply and notice the breeze, sounds and beauty.

 

  1. Focus on what you do accomplish

Moms seem to have an inner critic who never rests. This makes you question your performance as a parent. That constant criticism isn’t good for anyone and makes you feel like you’re failing. Remind yourself that you’re doing a great job.

 

  1. Girl talk with your friends

Take a moment to catch up with your bestie – the one that makes your snort because you’re laughing so hard. Whether it’s a phone call, FaceTime or a night out, your lady tribe will breathe life into you and remind you how much fun you are! 

 

  1. Lookout for burnout signs

The continual demands of being a mom can easily lead to stress and burnout. If you don’t take breaks, get sleep and have others helping you out, it really adds up. As much as you love your children, parenting can take its toll on you. Look for the warning signs so you can get back to being a happy mom. 

 

Some days you’ll feel like you’re barely keeping your head above water, but you can’t win every battle. We hope these tips are good reminders that help you avoid burnout.

 

5 Tips For Mom Self-Care During the Holidays 

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Moms know all too well the eternal struggle to prioritize self-care and how it can be a really tough thing to master without guilt. Especially this time of year, the pressure to create magical family holiday memories can be enough to run any mom ragged, let alone the daily tasks of managing a household and raising little ones.

 

With all the coordination and anticipation that happens during the season of giving, stress can really creep up and weigh you down. Now is the perfect time to prioritize your own health and wellness.

 

If you are looking for inspiration for finding moments for self-care that can make a big difference, here are some ways that you can prioritize yourself this holiday season.

 

  1. Start small. Take your regular, everyday life and add extra delight where you can. Light your favorite scented candle in your kitchen. Switch out your morning shower for an evening bath. While you’re out shopping for stocking stuffers, grab a drugstore facemask. Little personal moments of goodness can lift your spirits just enough to get you through one more Christmas card addressing session.

 

  1. You don’t have to do everything, and refuse to feel guilty about it. With so many activities to choose from and the countless demands of family members, it can all become too much, too quickly. Rather choose to do less, and pick activities that will bring you the most joy. Tell the FOMO (fear of missing out) Monster that lives in your brain to take a load off. Choosing to focus on a few activities will allow you to celebrate, but also have the much-needed downtime. Strive to find quality time together, rather than rushing around and trying to fit too much in.

 

  1. Calm your mind with journaling. Getting things down on paper can be a great way to feel like you have things in order. Journaling is not only practical, but has many amazing benefits for your mental health as well. Choose a journal that inspires you. Think about what your goals are for this holiday season and what is going to be truly meaningful for you and your family. If you take on too much, the real meaning of the holidays can easily become lost. Therefore, use your journal to help keep you in check. Also, write daily affirmations. This practice will help you remember what there is to be thankful for and bring you happiness this season. 

 

  1. Take a social media break. They say comparison is the thief of joy, and social media can be a trigger during the holidays. Take a pause from comparing your decorations to the neighbor’s down the street, which can plant seeds of self-doubt. If you start to feel less than, that’s your cue to log out of your accounts for a few days, a week or however long feels right to you. You’ll thank yourself and more than likely enjoy social media more when you go back online after a holiday hiatus. 

 

  1. Buy yourself a gift. Why not treat yourself — self-love is the best gift of all. Moms often think about themselves last and forget that you should be on your own holiday list. It’s not selfish to take a moment to pamper yourself with a massage, the latest skincare routine or a cozy new set of pj’s and slippers for winter. 

 

This time of the year can truly be the best time of the year. But it can also kind of be stressful if you let everyone take from you without giving to yourself. When making your list don’t forget to check it twice and make sure you’re at the top!