How to Deal With Sleep Deprivation After Baby Arrives

As thrilled as you may be with the birth of a new baby, you will likely find that your little one̵7;s arrival brings with it some harsh realities. When sleep deprivation sets in thanks to plentiful middle-of-the-night wakings, just getting through each day can be a challenge.

Instructions

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      Talk to your partner about the sleep deprivation and communicate your issues. When you̵7;re feeling like a walking zombie, it̵7;s appropriate to make sure your partner knows so you can ask for support.

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      Ignore the housework and streamline your days so you̵7;re dealing with only the things that most need your attention. This probably includes caring for your newborn and any other children, meal preparation, feeding pets and taking care of yourself -- showering and eating.

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      Delegate chores and responsibilities, if possible. For example, have your partner do laundry, shop for groceries and clean the toilets for a while. If you have family and friends who will take your older children out for a few hours during the day, seize this opportunity. Eat take-out or convenience foods or have your partner cook.

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      Sleep whenever you can to catch up on lost sleep. Even if you only sleep for a short time, naps can be beneficial and revitalizing, advises the National Sleep Foundation. Sleeping for 20 to 30 minutes can restore alertness without residual grogginess after you wake. Taking a few naps during the day when your baby sleeps can help you survive the first weeks of new parenthood.

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      Expect some moodiness and anxiety when you̵7;re sleep deprived. Your struggles with fatigue may make it difficult to concentrate, make decisions, cope with feelings, get along with others and remain patient. The hormonal fluctuations that occur during the postpartum period can make sleep deprivation more difficult to endure. Sometimes a new mother even experiences more serious problems with postpartum depression, which involves frequent crying, feelings of worthlessness, fatigue, sleep problems, a change in appetite and difficulty concentrating, according to the Harvard Mental Health Letter. If you are experiencing more serious symptoms, sleep deprivation may connect with the depression issues. Consult your physician for treatment and guidance, if necessary.

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      Strive to take time for yourself every day to renew and revitalize yourself emotionally. A few moments of meditation, a walk around the block, a short soak in the tub or a cup of hot tea can help you handle the rigors of sleep deprivation more effectively.

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