One of the most common challenges for new mothers and fathers is a lack of sleep.
Some people assume fathers don’t struggle with sleep deprivation when dealing with a newborn. In reality, though, if their partner and their baby aren’t sleeping well, they’re likely not sleeping well, either.
Whether you’re a brand new father or are about to become one, you’re likely worried about how you’re going to get enough shut-eye, especially if you have to get up and go to work every morning.
It is possible to get a pretty good night’s sleep even with a newborn. Read on for some tips that will help you make this dream a reality.
Limit Afternoon Caffeine Consumption
Caffeine has a half-life of 5-6 hours. That means that you’ll still feel some of caffeine’s stimulating effects five or six hours after consuming it.
If you drink a cup of coffee at 5 p.m. when you’re on your way home from work, you’re still going to be pretty wired at 10 p.m. when you’re trying to wind down.
Limit your afternoon caffeine consumption and try to find natural ways to stay alert instead. Go for a walk outside or do some stretching, for example.
Clean Up Your Diet
Eating an unhealthy diet also isn’t going to do your sleep quality any favors.
Focus on limiting the amount of sugar, processed carbohydrates, and alcohol you consume. This will help you have the energy you need to care for your baby during the day and allow you to sleep more soundly at night.
Even if you’re only sleeping in 2-3 hour stretches, you’ll get more out of those stretches if you’re eating healthy, nutrient-dense foods.
Resist the Urge to Nap
It might be tempting to crash on the couch for a quick power nap when you get home. This will likely just make it harder for you to get to sleep later on, though.
Instead of sleeping during the day, do your best to stick to a consistent sleep-wake schedule. Remember, your body loves routine, and your baby does, too.
Divide and Conquer
Don’t be afraid to talk to your partner and let them know how you’re feeling.
If you’re having a hard time focusing at work because you’re getting up in the middle of the night, maybe you can trade responsibilities they can get up during the night and you get up earlier in the morning to get your baby squared away before you leave for work.
There’s always a way that you can compromise. You just have to be proactive about asking for what you need (and willing to listen to what your partner needs, of course).
Get Some Rest Tonight
As you can see, you can sleep well while taking care of a newborn. And, no, you don’t have to shunt all the responsibility over to your partner.
If you keep these tips in mind, it’ll be easier for you (and your partner) to get the rest you need while making sure your baby is always covered. Give them a try today!