The 2017 Child Health-Related Conference answered one of the top questions that most first-time parents ask: “How do we survive sleep deprivation?” If that’s something that you want to know the answer to, read on. We listed some parenting hacks that you can use on your next night-shift.
Hack # 1: Shift Sleeping
Parenting is just like your day job – you’re always on call when your boss (in this case, your baby) needs you. But always remember that you have workmates that can lighten up your load, and in this scenario, it’s your partner. Draft a schedule where you’ll indicate the time slots that you are in charge of the baby. This way, you’ll still get to plan your day – especially your sleep.
Hack # 2: Undergo Naps
If you don’t undergo naps, especially if you’re sleep-deprived, then you should be. Take note that a nap as little as five minutes is still a big help. Believe it or not, the amount of brain boost that you get from a rest outweighs the effects of caffeine from your daily coffee.
Just a reminder, however, that science reveals that there is an optimal length for a nap. If you do a 25 minute or less one, you’ll most likely gain a boost in focus and energy. But if you nap between 25 minutes to 80 minutes, there is a big possibility that you’ll wake up tired. If this is the case, then it’s better to go for a full sleep cycle of 90 minutes.
Hack # 3: Establish A Bedtime Routine
Applying a consistent bedtime routine will relax your body more before going to sleep. Here are some tips that you can include here:
- Put your smartphone away hours before closing your eyes. It also includes computers, laptops, tablets, and even televisions. The blue light you receive from these devices only confuses your body by interpreting it as sunshine, therefore, instructing your body to wake up.
- You may also change the temperature in your room between 68 to 80 degrees Fahrenheit. According to studies, sweating and feeling warm at night will only disrupt your sleep.
- Do not drink coffee, wine, or any alcohol at least two hours before bedtime. These kinds of drinks will only hinder you from attaining that deep restorative sleep.