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A Parent's Guide To Help With Sleep Deprivation

Sleep…what sleep? We bet that’s what every parent will say when they have a child. The change in your daily schedule will be rather drastic so try some of these tactics on how to manage sleep deprivation and let your child sleep better!

What is sleep deprivation?

Sleep deprivation happens when someone doesn’t get enough sleep, leading to symptoms such as tiredness, irritability, and trouble focusing. It can also weaken the immune system and harm overall health1. For new parents, sleep deprivation is common because of frequent nighttime feedings, their child’s unpredictable sleep schedule, and the added responsibilities of caring for a child2. These factors make it hard to get enough restful sleep, adding to the challenges of adjusting to life with a new child2.

Ways to help reduce sleep deprivation

  • Dreamfeed

    Dreamfeed is a term for when feeding is given to your child before your nap or sleep time3. With a full tummy, your child will sleep longer. Hence, practise Dreamfeed, especially at night before you sleep, so that you and your child can sleep together, better, and longer3.

  • Establish a routine with your child as soon as possible

    Focus on bonding and relaxation routines with your child before bedtime, such as skin-to-skin contact, calming music, etc to promote feelings of security and safety in order to encourage them to sleep4. Take a look at our tips on getting your one year old child to sleep for more insights.

  • Limit length of nap times

    Children can’t differentiate between day and night. This might confuse the adults’ biological clocks together with their daytime obligations, too. Try to shorten each naptime to less than 2 to 2.5 hours every day by gently waking up your child for a feeding4.

  • Accept help

    As a parent, juggling everything with your child can get overwhelming. Accepting help from others might do you and your partner good, even if it is temporary. Accept help from your mother-in-law, mother or anyone who offers to care for your child for a night or two. Make sure to properly recharge and rejuvenate when your child is in the arms of a reliant family member or friend! Remember, it takes a village!

  • Delegate and share responsibilities

    Communicate with your partner to share nighttime duties and household tasks in order to take turns to catch up on sleep whenever possible.

  • Stay away from technology & caffeine

    Once your child is off to dreamland, it might be hard to avoid the temptation of scrolling through social media and catching up with your favourite TV series. Avoid it all, especially before bedtime, and catch up on sleep instead. This also can be a good time to quit or limit your caffeine intake as it disrupts energy levels5.

  • Optimise your sleep environment

    Create a sleep-conducive environment to help you and your partner fall back asleep quickly after nighttime interruptions. (maintain a cool temperature, minimising noise, etc)

If the symptoms of sleep deprivation becomes overwhelming or starts impacting your daily life, seeking professional help from a sleep specialist or counsellor is recommended.

Focus on your own wellbeing too

A healthy diet is crucial for new mums, especially if they’re lactating. Good nutrition supports recovery, boosts energy, and can even improve sleep quality. For guidance on what to eat and avoid during lactation, check out our guide. A balanced diet rich in essential nutrients, such as magnesium, calcium and B vitamins, can help improve sleep quality and avoid sleep deprivation. These nutrients support relaxation, regulate sleep patterns, and reduce stress, benefiting both the mum and the child13.

Friso® Gold Mum – Our formula milk alternative during your pregnancy

Friso® Gold Mum, our preferred prenatal milk for mothers, retains the natural nutrients of the milk to support you through your pregnancy journey such as:

Vitamin D - Necessary for the absorption and utilisation of calcium and phosphorus.6

Calcium - Helps in the normal growth and development of bones and teeth as well as improves sleep quality.7

Vitamin B12 - Needed for red blood cell production and the healthy functioning of the nervous system.8

Folic Acid - Folic acid is essential for growth and division of cells. Folate plays a role in the formation of red blood cells. Folate helps to maintain the growth and development of the foetus.9

Iodine - Essential for the formation of thyroid hormones, which supports brain development.10

Low glycaemic index - The glycaemic index (GI) is a rating system for foods containing carbohydrates.11 It shows how quickly food affects your blood sugar (glucose) level when eaten on its own. The low glycaemic index (GI) could help the mother avoid being overweight during pregnancy, thus avoiding further complications such as gestational diabetes.12

Friso® Gold Mum consists of essential nutrients which are formulated with DualCare+™, to support mothers’ and their children's daily needs. Read more on what mothers should drink during pregnancy. Parenthood is an extraordinary journey, and managing sleep deprivation is a significant part of it. Each family’s experience is unique, shaped by their child’s needs and their own well-being. There’s no universal solution to overcoming sleep challenges, but it’s essential to find what works best for you. Prioritise self-care, seek support and be patient with yourself. Remember, taking care of your health is vital for both you and your child’s well-being. Embrace the journey, trust your instincts, and know that you’re doing your best each day.

References

  1. https://my.clevelandclinic.org/health/diseases/23970-sleep-deprivation
  2. https://www.sleepfoundation.org/sleep-deprivation/parents
  3. https://www.healthline.com/health/baby/dream-feed#what-dream-feeding-is
  4. https://www.sleepfoundation.org/children-and-sleep/bedtime-routine
  5. https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
  6. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
  7. https://www.hsph.harvard.edu/nutritionsource/calcium/
  8. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
  9. https://www.nhs.uk/pregnancy/keeping-well/vitamins-supplements-and-nutrition/#:~:text=Folic%20acid%20before%20and%20during,tube%20defects%2C%20including%20spina%20bifida
  10. https://www.health.nsw.gov.au/kidsfamilies/MCFhealth/maternity/Pages/iodine-supplements-factsheet.aspx#:~:text=How%20much%20iodine%20do%20pregnant,micrograms%20per%20day%20when%20breastfeeding
  11. https://www.nhs.uk/common-health-questions/food-and-diet/what-is-the-glycaemic-index-gi/
  12. https://www.tommys.org/pregnancy-information/pregnancy-complications/gestational-diabetes/understanding-glycaemic-index
  13. https://www.eatingwell.com/article/7921549/nutrients-for-better-sleep/

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