Surviving Sleep Deprivation
The Reality of Newborn Sleep Patterns
One of the biggest adjustments for new parents is dealing with the erratic sleep patterns of their newborns. After I gave birth, I was absolutely mistified when a midwife in hospital informed me that I needed to feed my baby every few hours AND throughout the night! I look back now and just can’t believe that I didn’t know a baby didn’t just sleep through the night.
Newborns typically sleep in short "power naps" ranging from 30 minutes to 4 hours (if you are lucky!) at seemingly random times throughout the day and night. In the first few days, they may sleep 16-18 hours a day, gradually reducing to about 14 hours by the fourth week. However, every baby is different, with some sleeping as little as 9 hours or as much as 19 hours a day.
Don’t be surpised when I say many new parents have googled “Can you die from sleep deprivation?” at 3am one morning.
Why Sleep Deprivation is Challenging
Adults’ sleep patterns are governed by circadian rhythms, a biological process influenced by light exposure that helps regulate sleep and wakefulness. However, newborns do not yet have a developed circadian rhythm and often wake easily due to their light sleep cycles, known as active sleep, characterised by fluttering eyelids, irregular breathing, and occasional movements.
Newborns' sleep however is primarily driven by their hunger cycles rather than circadian rhythms. This means they need to feed, digest, and become hungry again, typically waking every few hours throughout the day AND night.
In addition to this, as a new mother after birth, your hormones are dramatically changing, you are likley running off some adrenaline after your birth and you may find it really hard to rest or get sleep. As a result, new parents often struggle with significant sleep deprivation, which can lead to physical and emotional exhaustion.
Effects of Sleep Deprivation on You
Sleep deprivation can have compounding implications for new parents, including:
Physical Health Issues: Increased risk of illness, weakened immune system, and slower recovery from childbirth.
Mental Health Concerns: Heightened risk of postpartum depression and anxiety.
Cognitive Impairment: Difficulty concentrating, memory issues, and impaired decision-making.
Finding Rest During the Day, not “Sleep when the Baby Sleeps”
One of the most common pieces of advice given to new mothers is to "sleep when the baby sleeps." While this is well-intentioned, it can be incredibly challenging in practice. During the day, your mind might be racing with thoughts about baby care, household tasks, or simply adjusting to your new role, making it difficult to actually fall asleep even if you have the opportunity to lie down. Know that even if sleep is elusive, simply resting can be very beneficial. To help facilitate this rest and potentially drift into sleep, I highly recommend saving this amazing YouTube meditation: Guided Sleep Meditation. This meditation has personally helped me calm my nervous system and fall asleep, and I have shared it with many other postpartum mothers who have found it equally beneficial. Give it a try; it can make a significant difference in finding some much-needed rest during the day! Or if you prefer re-runs of Sex in The City, that can be just what you might need too! Release the pressure and guilt and simply stay intune with your own body’s needs.
How Borne Helps Break the Cycle
At Borne, we understand the profound impact of sleep deprivation on new mothers and are dedicated to helping them break this cycle. Our goal is to nourish new parents with deep, restorative sleep.
Here’s how we support you:
Expert Guidance: Our team of professionals provides personalised advice on establishing healthy sleep routines for both mother and baby.
Sleep Consultants and Mothercraft Nurses: We have expert sleep consultants and mothercraft nurses who can assist with light routines and creating positive sleep associations to help your baby sleep better, from the start. When your baby sleeps well, you can rest too.
Sleep-Friendly Environment: Our tranquil, luxurious setting is designed to promote restful sleep, with comfortable accommodations and soothing atmospheres.
Support Services: Our night nursery care allows parents to rest while their babies are cared for by experienced staff.
Holistic Wellness Programs: We offer spa therapies, movement sessions, and personalised nutrition plans to rejuvenate and support overall recovery and wellness.
Tips for Managing Newborn Sleep
To help your baby develop better sleep patterns and to improve your own rest, consider these tips:
Incorporate Baby into Daily Activities: Include your baby in your daily routine as much as possible, even if they are sleeping. This helps them adapt to the 24-hour day faster.
Expose to Natural Light: During the day, expose your baby to natural light, which can help develop their circadian rhythm. Indirect sunlight through open shades can make a significant difference.
Reduce Night Stimulation: Keep the environment calm and quiet during nighttime feedings to help your baby transition back to sleep more easily.
On a Final Note
Understanding and managing sleep deprivation is crucial for the well-being of new mothers and their babies. At Borne, we are committed to providing the support and resources needed to navigate this challenging time. Remember, you are not alone, and with the right support, you can thrive during these early stages of parenthood. When a mother is nurtured, her family will flourish, and sleep is a key element to a healthy, happy mother.
For more information and support, reach out to our team at Borne. We're here to help you and your baby get the rest you need and so deserve.
