26/04/2023
Tips for Sleep Deprived Parents
Having children can be an amazing experience and incredibly rewarding. However, if you have very young kids, chances are that a good night’s sleep disappeared the same day that it became impossible to leave the house with just your keys and your phone! Going night, after night, after night with broken sleep, can literally be a nightmare (it’s no wonder that sleep deprivation is used as a method of torture).
While it’s entirely possible to stumble through the first couple of years of your child’s life feeling completely sleep deprived, it’s not good for them, and it’s certainly not good for you.
Lack of sleep can lead to so many other problems such as stress, anxiety and depression. You’re more likely to be forgetful, and less present when you’ve had very little sleep. It can also lower tolerance levels, meaning you have a shorter fuse, so when your little one kicks off, you might not handle it quite the way you’d like to. And kids are smart – as soon as they realise you’re not at the top of your game, it won’t be long before they’re running circles round you!
I know I’m probably stating the obvious here, but when you’re used to being on automatic pilot all day, it can be a hard cycle to break.
If the amount of sleep you’re getting is being dictated by a small person, there are a few things you can do to try to increase the amount of sleep, or at worst, to make you feel well rested, more relaxed and able to face the day head on.
Cat Nap
If you’re able to cat nap, then do just that. As soon as it’s nap time, put your head down, and try to catch a few ZZZs. You might argue that this is the perfect time to get round to doing all the things that you can’t get done when your little one is awake. But the vacuuming, dusting, cooking, cleaning can wait. What’s the worst that’ll happen if these don’t get done? Who cares if there’s a layer of dust on everything? What’s the worst that could happen if you don’t take that nap? Put yourself first.
Hot Bath
Most kids (but obviously not all) tend to follow a routine when it comes to napping. When you know that naptime is imminent, start running a bath. As soon as that little head hits the pillow, sink yourself into a nice warm bath. It doesn’t need to be anything fancy. You don’t need scented candles and relaxing music to unwind. The warm water (with or without bubble bath, Epsom salts etc.) will leave you feeling well rested and the heat will also ease any muscles that have been tightened from carrying small children.
Yoga
As well as being a really effective way of stretching out tired muscles and increasing flexibility, yoga is also great for helping you to be in the moment with your own thoughts. You certainly don’t need the hassle of finding a class near you, (and also the headache of trying to work out when you’re going to find the time to fit it in), there are hundreds, if not thousands of classes at your fingertips on YouTube, ranging from 60 minutes classes, right down to 5 minutes sessions. There are classes for relaxation or for increasing your energy levels. The choice is endless, so you’re bound to find something that suits.
Massage
I’m a teensy weensy bit biased, but having a massage when you’re feeling stressed, tired, or you have aching muscles, can work wonders. Being able to switch off and relax (or even have a snooze), while the tightness in your muscles is eased out, can go a long way to helping you feel lighter, brighter and more refreshed.
Mindfulness
Practicing mindfulness on a regular basis can help you feel calmer, and more in control of the stresses of daily life. The Mindfulness Association has an app containing a number of guided practices, with the shortest called ‘3 Minute Breathing Space’, so when your day is going at a hundred miles an hour, this practice really is ideal.
Deep Breaths
Alternate nostril breathing is a technique which again, can be very effective in a short space of time, making you feel more relaxed and reducing the stress levels. It’s very easy to do, and there are several videos on YouTube to show you how.
I hope these tips go at least a small way to making tiredness a bit more bearable. As I said earlier, I’m probably stating the obvious here, but when you’re feeling completely frazzled, it sometimes helps to have someone remind you of the basics.
Remember that you are not alone. The majority of parents have sleepless nights at some point or another. When you’re right in the middle of it though, it feels like it’s going to last forever. But there is light at the end of the tunnel, and it will pass.
If this has helped, or you have any other tips or tricks, please leave a comment, or if you know of someone in the middle of this right now, please feel free to share!
