Make no mistake sleep deprivation severely affects your ability to function. To expect to be able to function at your normal level is quite simply unrealistic and setting yourself up for failure. (Possibly in a crash and burn style if you are anything like me!) So here are some tips that have helped me cope with sleep deprivation:
1. Go outside in the morning light, come rain or shine.
I’ve put this at the top of my list because it was such a revelation to me when I discovered it. After a few months of regular waking at night I found my body clock was all over the place and even though I was exhausted I couldn’t get to sleep at night. Exposing myself to morning daylight made a massive difference to this (morning daylight has a higher level of blue within the spectrum which ‘kills off’ melatonin and helps to reset your body clock) and is such a simple thing to achieve.
2. Get Support.
How you do this will depend on your circumstances. If you have family close by use them to support you to catch up on sleep when you can. Sleep or rest (if sleep just won’t come) whenever you get the opportunity. If you are going to do this then some other things are going to have to be left. (Dusting is one of those things in my house…ok, complete honesty… cleaning in general!)
I also ask my friends for support, I have a friend who I swap with so every other week one of us gets a break. (We alternate looking after each other’s Son so that we both get one morning every two weeks childfree.)
My Husband and I also juggle our ‘lie-ins’ so we both get as much sleep as possible.
3. Manage your daytime effectively
For me this means only expecting to do one thing in the day. Match your expectations of what you can achieve to the level of sleep deprivation you are suffering. That may mean completely changing your plans if you’ve had a bad night. (See below)
4. Observe how you are feeling and adjust accordingly.
I don’t always get this one right but when I have just bitten my Husbands head off I know I need to look after myself better! Watch out for signs of sleep deprivation and adjust your day around them (Just in case you were in any doubt as to whether or not you are sleep deprived check out signs of sleep deprivation here: http://health.howstuffworks.com/mental-health/sleep/disorders/10-signs-you-may-be-sleep-deprived.htm)
It’s often just a small thing I need to recharge my batteries and cope better with my day. Just ensuring I get a hot cup of tea or a bath can be enough. Other times I need more than that and have had to change my plans so that I can rest when I need to. (For example ditch the cleaning so I can nap when my Son is napping, food shop online or all of the above.)
5. Let Go
For example:
If you like a clean house let go and get someone to help.
Let go and allow others to look after your child/children whilst you get some rest.
Let go of worries that may be keeping you awake.
Let go of fears that may be stopping you getting some rest.
Actually … let go of everything! J
6. Eat Healthy food
I found this a challenge at first because the last thing I wanted to do was cook a meal. I suggest keeping it simple. I now have a smoothie every morning with fruit (sometimes greens), raw chocolate and some oats. Both healthy and simple and makes it easy to achieve my 5 fruit/veg a day. It made a massive difference to how I felt when I started doing this.
7. Clear your mind when unable to get back to sleep at night.
I use Life Upgrade tools when I’m laying awake, unable get back to sleep. I find it a highly effective method of clearing my mind and returning to sleep. Tracy Holloway has some great free downloads which I often listen to.
Whatever works for you, but there’s nothing worse than a racing mind stopping you from getting back to sleep when your baby is sleeping peacefully. It’s enough to drive you round the bend!
Perhaps consider some guided meditation or relaxing music to go to sleep to.
8. Exercise
I have found getting regular exercise really helpful in coping with sleep deprivation. It helps me sleep better (when I can fit the sleep in). It doesn’t need to be a trip to the gym, I find a 20 minute brisk walk is all I need.
9. Caffeine
Reduce your caffeine in take, at the very least avoid high levels of caffeine as this may well prevent you from sleeping at night. I don’t drink coffee simply because I don’t like it but I avoid any caffeine after 4.00pm and find I can still get to sleep at night.
10. Adapt to suit your child (or children) and your family lifestyle.
I appreciate that each child is different and each family is different, so the way we have done things may not work for you. But there will be a way to adjust your life so that the sleep deprivation is more manageable. Some more drastic that others depending on what your child’s sleep pattern is like. Also with two or more children extra sleep is harder to fit in, this is where outside support is essential!
Anyone out there with any other suggestions on coping with sleep deprivation please feel free to comment, I’m always looking for more!
Amy
For other useful advice on babies and sleep see
http://www.sarahbuckley.com/getting-a-good-nights-sleep-another-perspective/
and
Books by Elizabeth Pantley
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