Updated: Jun 14, 2021
As a new parent, sleep is ever elusive. "Sleep when the baby sleeps" is nearly impossible. But our brains need sleep to recover, especially during the early postpartum period.
Here are some relatively simple strategies to help with basic self care around sleep. With practice and repetition, it is possible to integrate realistic daily routines to support your overall health and wellness.
Our Mental Health is deeply tied to our physical health, so start with the basics!
Sleep is my personal favorite occupation ! It is the way for our body and brain to rest, recharge, and catch up from our daytime activities. Here are the recommendations for sleep durations across a 24 hour period:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5): 10-13 hours
School age children (6-13): 9-11 hours
Teenagers (14-17): 8-10 hours
Younger adults (18-25): 7-9 hours
Adults (26-64): 7-9 hours
Older adults (65+): 7-8 hours
Tips for "Sleep Hygiene:"
· Turn it down. Limit bright lights, music, TV/ screen time, loud noise right at least 1 hour before you lie down
· Set a bedtime, and be intentional about it. Eventually your body will settle into a routine and crave that sleep.
· Keep a journal at your bedside. If you wake up in the middle of the night with anxious thoughts or a vivid dream, write it down.
· Try Meditation, music, or white noise prior to bed- some great apps include: Calm, Meditation Studio, Headspace
Foods that support sleep (they can be eaten at any time of the day!)