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How To Cope With Sleep Deprivation

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Don’t Hit The Snooze Button


I know, I know, this one is almost impossible for any person to follow. But waking up on time allows you to gather your thoughts and get ready for the day. When your alarm goes off, sit up, stretch, and get your blood pumping. Those few extra minutes can help you get and stay focused for the day and tasks ahead.

If youâre especially stubborn, consider buying an alarm clock that makes you work for the extra minutes of sleep: Clocky wheels around the room and makes you catch it to snooze, while Dumbbell Clock requires thirty reps before quieting down.

How To Deal With Sleep Deprivation With A Newborn

Making sure you get enough sleep as a parent will directly improve the quality of your life as well as your babys. Not only does low sleep negatively affect your health but it also influences your parenting style. There is a lower chance of you engaging in positive parenting if you have not received sufficient rest . So how do new parents deal with no sleep? Badly. There, we said it. However, there are several ways to combat this problem. Given how common it is, we have compiled an insightful guide to help you deal with sleep deprivation for new parents.

Derails Your Thoughts And Thinking The Process

You technically might not realize this but sleep does play a very crucial role when it comes down to learning and thinking. Sleep deprivation has been found to have negative impacts on ones overall cognitive process including alertness, concentration, problem solving skills and even attention.

Additionally, lack of sleep also hampers the process of memory consolidation, thus further affecting the overall cognitive process in an individual. Lack of sleep makes it hard to commemorate what happened to you during the day.

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How To Survive With Sleep Deprivation At Work

It doesnt matter whether youre a parent struggling with a new-born or simply suffering from a bad nights sleep, Im sure youve all had that moment where youve struggled to wake up and realised that this is you for the rest of the day a day that probably includes a commute and a gruelling eight hour shift with no opportunity to rest and relax.

For the majority, missing work because of a bad nights sleep simply isnt an option, so you probably try to conceal your symptoms with cups of hot coffee and paracetamol for that lingering headache, and hope that no one notices your head lolling during that mid-afternoon meeting.

However, there are better ways of coping with sleep deprivation during the day that doesnt involve hooking yourself up to the coffee machine and Im going to explore a few of my favourites below.

Coping With Sleep Deprivation As A New Parent

How to Cope with Sleep Deprivation as a New Mom

Coping with sleep deprivation as a new parent can be very challenging.

Normal baby sleep

Coping with sleep deprivation as a new parent can be very challenging. It might seem like everyone elses babies sleep more than yours or you may worry that you are doing something wrong.

All babies are different but it is normal for healthy babies to wake during the night in their first few months of life. Newborn babies have very small stomachs and will wake at least every two hours to feed.

A recent survey carried out by The Lullaby Trust shows 59% of parents with babies under 1 year old say their baby sleeps for less than 4 hours at a stretch. The results also showed that 44% of parents think their baby should be sleeping for longer than they do in reality.

Well meaning advice from others and the idea that certain products or practices can help a baby to sleep for longer can put pressure on parents. You may feel you should try to help your baby to sleep through the night. However, encouraging babies to sleep for longer or more deeply than is usual for them can be harmful and increase the risk of sudden infant death syndrome .

Coping with sleep deprivation as a new parent

Following The Lullaby Trusts ABCs of safer sleep can help to keep your baby safe and give you peace of mind:

Always on their back in a clear cot or sleep space

For more advice on safer sleep

For more advice on normal baby sleep visit

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Talk To Other Parents

There will be some new parents whose babies sleep through the night but if this is not you, dont worry. Although it may feel like it in the middle of night, youre not alone. Most parents will have reassuring stories to tell about sleepless nights. They may even have a few useful tips of their own that may help.

Give Yourself A Bedtime

We know our kids dont function well if theyre short on sleep. We dont either were just a little better at hiding it. Avoid screen time before bed. It gets in the way of melatonin release, confusing the biological clock that keeps time in your brain and prepares you for sleep. Yes, your social media feed may be your lifeline to the world, but it could also be keeping you up at night.

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Assessment Of Regional Pcreb Expression

Twenty-five micrometer coronal sections of the striatum and hippocampus were collected and stored in PBS containing 0.1% sodium azide. The brain sections were rinsed 3 times in PBS, for 5 minutes each time, and were then placed in 0.3% H2O2 in PBS for 25 minutes. After rinsing the sections in PBS 4 times, for 5 minutes each time, we preincubated them at room temperature for 25 minutes in 5% normal goat serum and 0.1% Triton X-100 in PBS to block nonspecific binding of immunoreagents. Subsequently, sections were incubated for 2 hours at room temperature followed by overnight incubation at 4°C with rabbit polyclonal anti-pCREB antibody , in 0.3% Triton X-100 and 1% NGS in PBS. After being rinsed with PBS 4 times, for 10 minutes each time, the sections were incubated at room temperature for 3 hours with the biotinylated goat-anti-rabbit-IgG in 1% NGS, 0.3% Triton X-100 in PBS. After they were rinsed with PBS 3 times, for 5 minutes each time, sections were incubated for 1.5 hours at room temperature with the avidin-biotin-complex , 0.3% Triton X-100 in PBS. After this step, the sections were rinsed overnight in PBS at 4°C. The next day, after rinsing the sections with PBS 4 times, for 10 minutes each time, we visualized the labeled cells with diaminobenzidine with 0.1% h2o2 as a reaction initiator. The reaction was stopped by rinsing with PBS.

Sleep When The Baby Sleeps

How To Deal With Sleep Deprivation

Many parents hear this age-old device and want to implement it. But when the baby actually arrives, it can be very difficult to catch shut-eye while your baby snoozes.

Many parents feel the need to get things done at this time or take some time to just be, and that is understandable. But your babys naps are a prime time to catch up on sleep, so take advantage of them.

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How To Cope With Sleep Deprivation As A New Parent

Making sure you get enough sleep as a parent will directly improve the quality of your life as well as your baby.

Congratulations on your brand new addition to the family! Your bundle of joy is finally here and you can officially call yourself a parent. Now prepare yourself for endless sleepless nights and the perpetual feeling of tiredness that just will not go away. How much do new parents sleep? you ask. Well, that largely varies but the general answer is hardly at all.

Adults need 7 9 hours of sleep on average, per day . Unfortunately, new parents hardly ever get even close to that many hours of sleep per night. In fact, on average men lose about 13 minutes of sleep per night whereas women lose more than an hour of sleep every night after becoming parents . Even if your child is sound asleep, sometimes you might find yourself stressing out about when and if they do wake up. Being in this constant state of anxiety will also negatively affect your ability to sleep peacefully . In truth, sleep deprivation and new parents are like a package deal.

ALSO READ: What Prevents Babies From Sleeping Through the Night?

How To Cope With Sleep Deprivation

Accept it, be grateful, and then DANCE! Yup, you read that right, my sleep tip for coping with sleep deprivation is to dance!

I spent a good chunk of time listening to Tony Robbins yesterday and came back feeling absolutely amazing. He said so many incredible things but I wanted to share something that I found to be so true about the first few years of motherhood and specifically sleep.

So here we go

Most of us have programmed to think about:

  • The things that we dont have.
  • The things we cannot control.
  • The fascinating thing is that what you focus on is what you feel.

    So lets just get this out there your baby is not sleeping. Your baby will likely continue to wake up even well into toddlerhood .

    So you can count on night waking. It absolutely sucks, its exhausting you are EXHAUSTED. 8 hours of sleep would be amazing in fact, it would be life-changing BUT it is not happening right now.

    Lets accept it YOUR BABY IS WAKING AND YOU ARE TIRED. Spend some time enjoying that thought. Focusing on that, join me when you are ready.

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    Do The Most Challenging Tasks First

    Because youâre your freshest, most alert, and best possible self after a good nightâs rest, tackling annoying, mundane, and downright difficult work first thing in the morning makes the most sense. Youâll be energized, focused, and less likely to procrastinate at the task at hand. Whatâs more, when 3 P.M. rolls around and youâre nodding off, completing easier, more fun tasks wonât be as daunting.

    What Causes Problems With Sleep

    How to Cope with Sleep Deprivation as a New Mom

    The things that affect our sleep differ for everyone. They can include:

    • stresses or worries for example, issues with money, housing or work
    • problems with where you sleep for example, if you sleep somewhere uncomfortable or you’re easily disturbed
    • health conditions relating to sleep, also known as sleep disorders
    • being a parent or carer

    For more information about sleep disorders, see the Mental Health Foundation and Royal College of Psychiatrists websites, and our list of useful contacts.

    “It’s not possible to relax if you don’t have anywhere comfortable and safe at night. This leads to not sleeping and worrying most of the night.”

    If problems with sleep are worrying you or affecting your day to day life, it’s a good idea to see a doctor who can give you a health check and help you access treatment and support. If you fill in a sleep diary, you could take this to your appointment to show your doctor.

    “My sleep problems are more a case of bedtime procrastination than insomnia as such and, as a consequence, being too tired the next morning. I still haven’t found out what works for me as I can get to sleep once I do get to bed.”

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    Avoid/limit Caffeine And Alcohol:

    Caffeine is a stimulant, which not only increases anxiety, but it also speeds up your heart rate and makes it harder to relax and get shut eye. With similar negative effects on your sleep, alcohol is a depressant that affects your sleep wave patterns and can affect your breathing patterns during sleep. It also makes bathroom trips during the night more likely as your body tries to expel the toxins from your body.

    Where To Get Further Help

    • If you’re feeling really tired and struggling to cope, talk to your GP or health visitor. Find out about services and support for parents.
    • Cry-sis offers advice on coping with a crying or restless baby. You can call their helpline on 08451 228 669. It’s open 7 days a week from 9am to 10pm.
    • Family Lives has a free helpline you can call for information and support on parenting or family issues. The number is 0808 800 2222 and it’s open Monday to Friday, 9am to 9pm, and Saturday and Sunday, 10am to 3pm.
    • Home-Start offers support to parents and carers through a parent-helper visiting scheme. Contact your local Home-Start.

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    What Is Sleep Debt

    You accumulate sleep debt also known as sleep deficit by going through periods of sleep deprivation and it is said to be as dangerous as alcohol abuse.

    To work out the amount of sleep debt you have, you should take the amount of sleep you actually get, away from the amount of sleep you should be getting, and youll be left with the amount of sleep debt that youve accumulated through the night, week, month, or year.

    As is the case with other types of debt, sleep debt needs to be repaid and, if you dont repay it for an extended period of time, youre at risk of developing some very serious health issues.

    Look At Your Own Sleep Times

    Coping with Sleep Deprivation When Your Baby Won’t Sleep

    I know, I know those few hours after the kids have gone to sleep are absolute golden. The quiet time, the time when you get to chat with your husband or binge watch Netflix without disruption or whatever it is you do trust me, I know that time is amazing.

    BUT if youre in that major sleep-deprived mode, then getting extra sleep is very important, so you might need to adjust your own sleep times. Instead of going to bed at 11pm you might need to be in bed by 8pm for a while. The extra sleep will make the world of difference.

    Join our supportive Facebook Group The Empowered Mama Project filled with Mamas from all over the world supporting each other through all aspects of motherhood.

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    Avoid Caffeine Like A Plague

    As aforementioned, caffeine is a sleep killer. Up to 78 percent of freshmen in college consume more than 18 cups of coffee daily. While the drink might be tasty and addictive, it is harmful to the sleep life of a college student. Too much ingestion of caffeine comes in the way in your ability to focus, as well as causing memory loss and chronic fatigue symptoms.

    Ingesting caffeine in larger doses causes the body to get used to it. Similar to other drugs, you will need more adenosine to handle the higher caffeine levels within the system. The last thing you want as a student is for your body to deteriorate in terms of alertness because it is depending on caffeine to perform optimally. To be on the safe side, it is prudent to avoid taking caffeinated drinks.

    How To Fix Common Sleep Problems

    Each year, there are more than 40 million people in North America who suffer from sleeping disorders. An additional 20 million have occasional sleeping problems.

    There are many reasons for sleep deprivation: work, chores, babies, worry, parties or late night television are just a few.

    Whatever the reason for sleep loss, research has shown that it takes a toll on us both mentally and physically. While we sleep, our bodies secrete hormones that affect our mood, energy, memory, and concentration. Testing has shown that with a driving simulator or a hand-eye coordination task, sleep deprived people may perform just as badly as intoxicated people. In addition, recent research has shown that chronic lack of sleep can cause high blood pressure and contribute to problems with diabetes.

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    How To Cope With Sleep Deprivation As A New Mom

    After 9 months of losing sleep while pregnant, youre finally ready to sleep.

    But, babies dont often let their mommas get much sleep.


    Sleep deprivation after giving birth is like studying for your final semester of college finals but on steroids.

    If you find yourself struggling with the lack of sleep youre getting with your newborn, here are some tips on how to cope with sleep deprivation as a new mom.

    *This post may contain affiliate links, which means I receive a small commission, at no extra cost to you, if you make a purchase using this link. I only recommend products I love or would personally use.

    Dealing With Sleep Deprivation Step : Hold Off On Big Decisions

    How to Cope with Sleep Deprivation as a New Mom

    Most of the time, its always a good idea to focus on getting the toughest jobs in your day done first. However, when youre sleep-deprived, youll want to avoid as many challenges as possible.

    Studies have proven that sleep deprivation has the same impact on your brain as drinking too much. With that in mind, its probably not a good idea to make any life-changing decisions or focus on projects that could cost you your job.

    If its possible, rework your schedule so you can give yourself a reasonably easy day after losing out on sleep.

    Hold off on anything important until your brain and logical reasoning processes are back to normal. That way, youre less likely to make a mistake that will come back to haunt you in the long-term.

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    Eat Good Food And Drink Plenty Of Water

    Its amazing how the food and drink we consume can affect our day. Downing a burger and soda can make you feel extra sluggish. Instead, eat healthier options as much as you can: Homemade meals, even those pre-made from frozen dinners. Fruit and vegetable smoothies. Soups and salads.

    Not only will healthier food make you feel better, itll also help you recover as well. Your body will be healing, so its even more important to eat the right kinds of food.

    If you cantif the only thing you can think to eat is delivery pizzathats okay, too. Were talking about the newborn days here, so we cant always be picky with what we eat. You may not always have the option to eat healthy, but the more nutritious your choices, the better youll feel.

    And water! Dont forget to drink tons of water for all its benefits. Youll stay hydrated and avoid headaches, ensuring that your body is performing as best as it can.

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