I remember it clearly.
Actually, it wasn’t ‘clearly’, it was more like ‘hazey’ when I first had
a baby. I can’t quite remember how and
when I emerged from this foggy existence, but somehow I did.
Particularly hard-hit by sleep deprivation can be those new
dads who are straight back to work after 2 weeks paternity leave; or those newly back- to-work mums, still
facing sleep deprivation after spending hours in the night pacing the floor
with a wide-awake baby. Even as babies
become toddlers, they seem to sense that you have an important presentation the
next day.
Dr Thomas Roth from the National Sleep Foundation
(www.sleepandhealth.com) says:
‘Most people don’t know how harmful a lack of sleep can be, and the harm we can cause to those around us.’
1.
Take
comfort in the fact that this really is just a phase, and it WILL get better
2.
Give yourself a break. You will not be able to achieve as much and
as well when you are sleep-deprived so lower your expectations, delegate some
chores and let the housework slip
3.
Negotiate with your partner well ahead of when
it starts to get dark who will get up during the night. Take it in turns if you are not breastfeeding
100%. If one of you has an important
meeting the next day, let the other one get up in the night. If you are the one who is sleeping, get some
ear plugs – it’s really hard to sleep through a baby feed and/or change
4.
If you are the one getting up for the feed,
don’t put the light on as it will affect all of your sleep and make it harder
for you and the baby to get back off
5.
Take turns having a lie-in at the weekends
6.
Eat a healthy diet. No one can resist a strong coffee or a
chocolate bar for a quick fix, but bear in mind that if you want to have
sustained energy levels, quick fixes make you feel more lethargic later. Try high energy foods like nuts, bananas,
dried fruit, wholemeal toast and baked beans and porridge
7.
Stick to a regular bed-time
8.
Make up for lost sleep during the day where
possible. A power nap for 20 minutes
will work wonders on your state of mind and on your energy levels, but it does
take practice, so try it each day if you can
9.
For a quick energy boost, even if you really
don’t feel like it, do a quick burst of exercise. If you are at work, go outside and walk as
fast as you can for at least 10 minutes, or walk up a few flights of
stairs. If you are at home, do the same
or jog on the spot for 30 seconds
10.
If you are at work, plan your day carefully so
that the toughest meetings and jobs are tackled first thing in the morning, or
at a time when you know you personally have the highest energy levels
11.
Prepare your to-do list the night before so you
can get straight to work when you arrive.
The thought that you may be able to leave early will motivate you
through a tired day
12.
Speak to other sleep-deprived parents – it will
make you feel better that you are not suffering alone. Don’t know any? See if your company has got a Parent’s
Network. If you are at home, take some
time to meet up with others going through the same thing as you
13.
Low iron levels can sometimes make you feel
lethargic, so take vitamins or eat more leafy green vegetables or fortified
breakfast cereals
14.
Recognise that when you are tired you will have
a shorter fuse. On bad days, avoid
difficult discussions or difficult people.
Take a breath before you reply to a colleague or manager who is
frustrating you, or tell them you will talk about it later
15.
If you do snap, apologise and explain it’s
because you are exhausted. People are
more understanding than you might think when they realise it’s not personal –
you’re just tired
