Preparing for Life With a Newborn: Building Better Sleep Habits Before Birth

Preparing for Life With a Newborn: Building Better Sleep Habits Before Baby Arrives

There is a lot of advice out there about nursery colours and nappy bags, but one of the most useful things you can do before your baby arrives is prepare your sleep expectations. Newborns simply do not know the difference between day and night yet, and that means your own sleep is about to change dramatically. The good news is that a little planning now can make those early weeks far more manageable.

Expect Your Sleep to Change

Babies take about three months to develop a proper day and night sleep cycle.¹ Until then, they wake often for feeds and comfort, at all hours. Rather than being caught off guard, it helps to talk this through with your partner, family and workplace beforehand so everyone understands what is coming and can be flexible when you need rest.

Make Sleep a Priority, Not an Afterthought

It can feel like everything else, tidying the house, replying to messages, hosting visitors, deserves your attention first. Try to flip that thinking. In the early months, your sleep should sit near the top of the list. A simple sign on the front door letting people know mother and baby are resting can work wonders.

Sleep When Baby Sleeps

It sounds simple, but it is easy to forget in the moment. Newborns nap frequently throughout the day, and those windows are a genuine opportunity to top up your own sleep bank, even if it is only a short nap. Set your bedroom up to support this by blocking out light with heavy curtains, using an eye mask or ear plugs, and keeping the room cool and quiet.

Share the Load

You do not have to do this alone. If your baby is bottle fed, a partner or family member can take an overnight feed. If you are breastfeeding, expressing milk once feeding is well established can allow someone else to step in overnight, so you get a longer stretch of sleep.

Do Not Panic Over Crying

All babies cry, and it usually peaks around six to eight weeks before easing off.¹ Reasons range from hunger to needing a nappy change or simply wanting comfort. You will not sleep through your baby needing you, so try not to overreact each time they stir.

When Tiredness Feels Like More Than Tiredness

It is worth remembering that new parents can experience genuine sleep disorders too, not just the expected exhaustion of caring for a newborn. If you are getting a reasonable amount of sleep but still feel excessively drowsy during the day, or if a partner notices loud snoring or pauses in your breathing at night, it is worth mentioning to your doctor. Conditions like sleep apnea are surprisingly common around pregnancy and after birth.

Above all, remember it does get better. As your baby's sleep cycle matures, so will yours. If you are ever unsure whether what you are experiencing is normal new parent tiredness or something else, do not hesitate to speak with your doctor or nurse.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 90 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and Treatment Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. “Sleep Tips for New Mothers | Sleep Health Foundation.” Www.sleephealthfoundation.org.au, www.sleephealthfoundation.org.au/sleep-topics/sleep-tips-for-new-mothers.