Can’t sleep? Here are our sleeping tips for newborns and menopause

When women don’t get enough sleep, it can feel like everything else is so much harder than it should be. Adequate rest not only makes us feel better mentally, it improves our overall physical health. For new moms and women in menopause, sleep disruption is common. Because we want to support you through every phase of life, the physicians at Athens ObGyn offer these helpful sleeping tips for newborns, as well as sleeping tips for menopause.

Sleeping tips for newborns

When you first bring your newborn home, you may be amazed at how well your perfect little angel sleeps at first. But within a few weeks, your baby may start waking up more often at night. When this pattern continues for weeks or months, parents can quickly get exhausted. For moms, especially, sleep deprivation can be exceedingly difficult, even contributing to post-partum depression.

The newborn phase is a joy, so moms may feel guilty when they desperately ask, “How can I get my baby to sleep through the night?” That’s why we work with new mothers to help them learn about sleeping tips for newborns.

• Stick to a bedtime routine. Put your baby to bed at the same time each night, and follow the same soothing routine every time. Dim the lights, sing a quiet lullaby, rock and cuddle your baby, or read a baby book. A set routine teaches your baby to recognize when it’s time to wind down and go to sleep.
• Put your baby in a bassinet or crib. It’s natural to want to keep baby close. Placing your baby in your room in a bassinet or crib is safer than co-sleeping, and can help you both get better rest.
• Sleep when the baby is sleeping. When waking up to care for your baby at all hours of the night, you need to take time to take care of yourself, too. Chores can wait. When you put your baby down for a nap, it’s OK to put yourself down for a nap, too. You and your baby will both benefit from you feeling rested and refreshed.
• Scheduled feedings. Newborns need to eat every two to three hours. When you set the schedule, you can help to keep baby’s hunger at bay. It may help to feed them at their regular bedtime, then wake them to feed again when you are ready to go to bed. Set an alarm every three hours to wake them up again for dream feeds, then gradually reduce overnight feedings as your baby grows.
• Swaddle. Swaddling your baby for the early weeks of life makes them feel calm and soothed, and prevents the “startle reflex” that can wake them up in the night. Be sure to place your baby on their back when swaddled, and stop swaddling when your baby is starting to show signs of rolling over on their own.
• Create a soothing environment. When your baby wakes at night, keep the lights low and the room quiet. White noise, along with low lighting and a comfortable room temperature, can help a baby drift back to dreamland.
• Ask for help. If sleep deprivation is getting the best of you, ask your partner, a family member or a trusted friend to help with the baby, while you get some rest.

Sleeping tips for menopause

For many women in menopause, losing sleep is one of the most troublesome symptoms. From frequent waking to night sweats, this phase of life brings many nocturnal changes. Our sleeping tips for menopause may help you get the rest you need.

• Set a healthy sleep schedule. Try to go to bed at the same time every night, and wake up at the same time every day.
• Manage stress and get exercise. Getting exercise during the day can help with sleep at night, and soothing activities such as yoga, deep breathing and meditation can help your body feel relaxed and calm.
• Create the right sleep environment. Keep your bedroom cool, dark and quiet, and limit screen time and caffeine in the evenings to avoid overstimulation.
• Drink lots of water – but not at night. If you find yourself frequently waking to use the restroom, avoid drinking anything in the evenings and before bedtime.
• Ask your Athens ObGyn about hormone replacement therapy. Many women find relief from symptoms of menopause through prescription hormone replacement therapy. We are happy to help you determine if HRT is right for you.

Reach out to us for help

Your health and wellness are our first priority. If you’re struggling with sleep – whether you have a newborn, are dealing with menopause, or for any other reason – ask your Athens ObGyn for help. Sleep deprivation can make life feel overwhelming, but there are solutions that can help you get the rest you need and deserve. Make an appointment to discuss your concerns with your physician, so we can help you get back on track.