Becoming a first-time mom is exciting but challenging, especially when sleep deprivation kicks in. In Singapore, newborn care can be demanding, with frequent feedings and sleepless nights. However, before we dive into tips and solutions, let's first take a moment to understand the new reality.
Understanding Your New Reality and Sleep Deprivation in the First Few Months
The first few months with your newborn can feel overwhelming, especially when sleep becomes a precious commodity. Singapore's fast-paced environment might make you feel pressured to "bounce back" quickly, but remember: this phase is temporary, and it's okay to take things slow. Whenever the going gets tough, remember, "this, too shall pass."
Why does it happen?
Frequent feedings: Newborns have tiny stomachs so they eat very little and often. They also need to be burped after to help avoid reflux.
Nighttime Wake-ups: The saying "sleep like a baby" cannot be more untrue. Babies are noisy sleepers. Moms recall them grunting or making loud raptor-like dinosaur sounds throughout the night. They also wake often due to hunger, discomfort, or needing a diaper change.
New Parent Anxiety: The constant need to check on your baby, especially during the night, can add to your sleeplessness.
Many infants also suffer from colic and reflux which can keep you up constantly. It can be especially challenging if you're having trouble breastfeeding (for example, if the baby is unable to latch), which means you'll be constantly cycling through attending to the baby and pumping. It’s common for moms to feel exhausted, but there are ways to manage this phase.
Practical Tips for Managing Sleep Deprivation
Now, on to the fun stuff! This guide offers practical tips for managing sleep deprivation while caring for your newborn. Trust us, even if it doesn't seem to be the case right now, you'll survive.
Create a Sleep-Friendly Environment
A peaceful sleep environment helps your baby rest better. Singapore’s warm climate means it’s important to keep the room cool, around 20-22°C. Use white noise, swaddle your baby, and keep the room dark to help them sleep longer.
Safe Sleep Practices
Follow safe sleep guidelines to reduce the risk of SIDS. Always place your baby on their back on a firm mattress, and avoid loose bedding or toys in the crib.
Sleep when the Baby Sleeps
Prioritize your own rest. Take naps when your baby sleeps, and don’t hesitate to ask for help from your partner or family to manage household chores. You deserve some good sleep after all the work you've been doing birthing and feeding a baby.
Get Postnatal Help
Many moms in Singapore hire confinement nannies or night nannies to help with baby care during the first few months. For moms in Singapore, having a domestic helper can be a lifesaver too. It's a great idea to hire the helper before she's needed (e.g. at least a month before your EDD), so that you and your family has time to train her and get her settled in. This ensures that whenever the baby comes, everyone is ready to support you. Fortunately, as a mom in Singapore, having these options allows you to get more sleep while your baby is cared for.
Share Responsibilities with Your Partner
Taking care of a newborn is a team effort. Share nighttime duties, and let your partner help with feeding, diaper changes, or household chores to reduce the load on you.
Manage Mental Health
Sleep deprivation can affect your mood. Practice mindfulness, take short breaks, and seek professional help if you feel overwhelmed. Mental health support is available through Singapore’s clinics and hospitals. Connecting with other moms in Singapore who are going through the same parenting stages can be incredibly helpful, as you can support one another and troubleshoot problems that arise. MyFamily has a community forum designed to help moms like you find each other.
Establish a Sleep Routine
By 3-4 months, you can start establishing a bedtime routine for your baby. Consistency with bedtime, nap times, and calming activities like baths or lullabies helps build good sleep habits. Around that time, some moms also begin sleep training, which can work wonders in building your baby's ability to self-soothe and give you and your partner some much-needed privacy.
For more specific and actionable hacks and tips, check out this follow-on article on "10 Tried-and-Tested Mom Hacks to Maintain Sanity with a Newborn".
Sleep deprivation is tough, but by creating a good sleep environment, asking for help, and managing your own rest, you can navigate this challenging time. Soon, you and your baby will settle into a more restful routine.
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