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Sleep Hygiene For New Parents

According to a recent sleep survey, 61% of Americans are suffering from worse sleep this year. Sleep deprivation comes with the territory of being a new parent, but it’s incredibly important to learn how to manage and protect your sleep schedule the best way you can. Between multiple feedings, surprise diaper changes in the early hours of the morning, and confusion and fussiness during the day, new parents have plenty they need to get ready for.

If you’re a new parent, investing in the best memory foam mattress for your sleep, and coupling that with healthy sleep hygiene habits can be of benefit to both you and your child’s sleep schedule. Here are some of our top tips for creating a sleep hygiene routine that is sustainable and will help you catch up on some much-needed downtime once the baby has arrived. 

What Is Sleep Hygiene? 

Before you get started with maintaining your sleep hygiene habits, it’s first necessary to understand what sleep hygiene is. Sleep hygiene refers to the practices and habits that necessitate a good night’s rest. 

These can be small habits, such as lighting a scented candle when you’re getting ready to go to bed, to bigger ones, like ensuring you have the best mattress you can afford for a good night’s sleep. When it comes to having a newborn, these things get more complicated. Ensuring your newborn is sleeping on the best mattress for their own rest, and being sure to monitor their sleep hygiene habits early on, can help minimize problems later on. 

Making Sure You’re Sleeping Better

Good sleep starts with creating the best sleep environment for both you and your baby. Finding the best mattress for your comfort can really change the quality and ease of your sleep. This is especially true for new mothers, for whom comfort and support are going to be crucial to proper recovery and sleep hygiene after childbirth. 

Memory foam makes the best mattresses for new moms who are looking for a bed that will strike the balance between comfort and support throughout the night. The best mattresses are especially useful when you’re looking for something that’s going to be versatile enough to suit a wide range of sleepers.

The best mattresses also have superior motion isolation qualities that ensure you’re not disturbed when your partner or you have to get up to do a late-night feeding. Motion isolation means you can also toss and turn with ease if you’re sharing your bed with your infant, without having to worry about waking your child up.

Memory foam is often rated amongst the best mattresses for sleepers who are looking for sleep that is undisturbed – if your partner has to get up and out of bed to help with a late-night feeding, this means you won’t feel them stirring and interrupt your own sleep in the process. 

Most importantly, the best mattress companies will usually include a warranty that protects your purchase, and allows you to return your bed unless you’re fully satisfied with it. Be prepared to try out your mattress and be sure you’re fully comfortable before committing to your purchase, since it is crucial for a good night’s sleep and proper recovery after childbirth. 

Using Sleep Accessories To Help 

Other ways to optimize your sleep environment to keep it clean and disturbance-free- include doing away with excess clutter and making sure you put things away before you head to bed each night. 

Adjustable bed frames are another useful way to optimize your sleep environment for a good night’s sleep. Adjustable bed frames are especially handy for new parents – their wide range of functionalities makes them the ideal choice for those who want to improve the sleep. 

Adjustable bed frames allow you to reset the position of your bed so that you can prop yourself up during feedings. More modern adjustable bed frames will also have other features, such as massage zones, and under-bed lighting, that can be of further use when you’re struggling to get sleep at night. 

For instance, under-bed lighting can be useful when you want to feed your baby without having to disturb your partner or even really wake your child. This minimizes the time your child spends fussing in bed and keeps things simple when it comes to falling asleep. 

The massage zones present in adjustable bed frames can also help offset the pressure that tends to build, especially for new mothers. One of the most important aspects of this process is ensuring you’re prioritizing your own rest. Instead of focusing on what needs to get done in terms of chores at home or life admin work. 

Nightly Routines For Better Rest

If you’re struggling with getting a good night’s sleep, there are a few things you can do to keep on top of your sleep schedule. Once you’re confident you’ve found the best mattress for a good night’s sleep, improving small daily habits can make a world of difference to your sleep schedule as a whole. 

These include taking a warm shower right before bed, dimming the lights in your room to prime your body for a good night’s sleep, and staying away from caffeine before midday. 

The other ways you might be able to accomplish this include having some herbal tea before getting to bed, splitting a rota with your partner or any other guardians so that you know you’re going to be getting a few nights of eight hours solid sleep in, and making sure to sleep when your baby does. Prioritizing your sleep hygiene is going to prove to be invaluable as you raise your child and begin to teach them the importance of sleep for wellbeing also. 
Parenting is a challenging but exciting adventure and doesn’t always have to come at the cost of your sleep schedule or personal wellbeing. From the best mattress you can get your hands on to a weighted blanket that knocks you right out, with the right tools for the job, you’re going to be able to catch up on a well-deserved night of rest, and you’re going to have your tiny new roommate snoozing right along too.

Mehedi Hasan

Mehedi Hasan is an enthusiastic health blogger and the founder member of WOMS. He likes to share his thoughts to make people inspired about their fitness. He is an experienced writer and author on highly authoritative health blogs.

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