10 tips for Coping with Sleep Deprivation

Amy Marner worked in Born's Bristol store, she's mother to Monty and a Fertility Solutions Practitioner

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

Alessia's review of the Orbitbaby G2 stroller

Alessia worked in our Stoke Newington store and is now on maternity leave with her second child born recently. As well as working for Born Alessia has a lot of hands on experience of the products we sell and Born's ethos.  She is therefore in a great position to review the Orbit for us.

Like all our strollers the Orbit has a rear facing seat that allows you to keep your child facing you fo their entire childhood.  This is an issue highlighted by the reaseach of Suzanne Zeedyk,  read one of her articles on the subject here.  Eva





As an ambassador of the Orbit, I had the pleasure of trying this wonderful stroller.

I have a daughter who is almost three years old. First I must say that I realised too late that  I had made a bad choice with the first stroller I bought. That experience made me really fussy about which stroller I would have in future.

I believe it is essential to make the right choice. The stroller that you will choose will be your  companion for at least three years of your and your infant’s life. The first thing that struck me  about the Orbit is its practicality and compactness.

I am expecting my second child in four months, and I must say that the fact that this stroller can be closed with one hand and that it is fabulously light is really something to keep in mind.

Another advantage is that once closed it does not occupy much space. If you live in London
like me, on the second floor, in a small apartment, or simply just don’t like having large
objects in the way, this is an advantage.

My daughter is now walking a lot, but of course you still need the stroller for long walks.
She enjoys her new buggy and I’m sure the new baby will also. The chair itself can rotate
360 degrees, and can substitute for a high chair when eating out. It is also eco-friendly, much more convenient for outings and has more space than my previous buggy.  I also think it is important that your child can face you all the time as there is so much going on in London that it can be scary for babies if they cannot see their mum or dad.

My daughter loves it too, one day we were on our way to nursery and she asked to go in the Orbit because she said will cover her better from the wind.   She said ' I don't like the wind on my face mummy'. The large 'Paparazzi' hood is excellent for keeping the wind and sun off your baby.

Alessia

The Orbit stroller is currently on offer at Born.  The package from birth is currently £899.90 and contains the stroller, bassinet and rocking frame, and weather covers.

Just the stroller is the worlds greenest stroller. Find our more in our Q&A with the company's designers.

Since writing this review Alessia gave birth to a gorgeous baby boy.

Adoption support group at Born Stoke Newington

A new initiative for adoptive parents with children of all ages

Every other Tuesday, 7.30pm-9pm.  See our events listings on Facebook for details of dates.

A new support group has started up in Born, Stoke Newington, for adoptive parents with children of all ages. The evenings are for parents only, so that there is space to be honest and candid about the ups and downs of adoptive parenthood – or indeed parenthood in general.

Have you just become a new parent, has your child just moved in with you? Or have he/she lived with you for a while? Are they starting school? Are they already teenagers, one foot out the door? Whatever their age or cross road you are at do come along to share your experiences with other adopters.

Becoming a parent turns your life upside down. Nothing quite prepares you for it. We all know that.  It seems to be the deal with parenthood. Full stop. Be it the biological or the adopted way. Becoming an adoptive parent certainly feels like jumping in at the deep end. Despite the years of preparation, peppered with gruelling investigations, endless reading and so on, your child seems to have landed in your house overnight. You might feel quite unprepared, and even at times overwhelmed. A new boss in town – for sure. Ruling the days and the nights.

You may feel quite alone - especially in the early days, just after placement. There may not be a ready network of parents or even adoptive parents for you to tap into, Your head may well be spinning with all those questions that any parent has - and then there is the added dimension of the adoption. Could this behaviour be down to adoption? Or the child’s background? Or is it just the age? Is this normal? This group may not answer any of those questions, but it may give you a forum to discuss them, in a room of likeminded people who have gone through the same thing in their own, entirely different way.

As adopters we have it drilled into us that we need to be reflective and respectful of our children’s background, to contain all their feelings, however stormy and inexplicable. They led full lives before they joined ours, so naturally the upheaval is profound for them too. This is all a tall order - though perhaps not as tall as you might think. There is inspiration and support to be had from other parents, from the sharing of thoughts and experiences.

Surely we are all be better parents when we are relaxed, feel understood and heard ourselves, and can have a laugh about the absurdity and quirkiness of it all. Surely we need a space, an outlet to explore this. Not necessarily to focus on the traumas that our children may or may not have gone through, but just to talk about the key thing in the life with them, from our perspective: being their parents, the everyday part of that equation.

The group takes place every other Tuesday from 7.30-9pm in the Born Shop in Stoke Newington. There will be refreshments.
Clissold Playgroup for Adopted Kids

Where: Lawn outside Clissold House, downstairs café (inside café in case of rain)

When: Friday morning, 9-12am.

Are you stuck with a baby/toddler/kid and wanting get out of the house to meet up for a coffee with someone? Then this playground may be for you and your kid. This is an informal playgroup for adopters and their children that meet every Friday morning for a bit of fun and run around. It takes place between c. 9am and 12noon on the lawn at the downstairs outdoor cafe in Clissold House. If it rains, we meet upstairs in the cafe inside round 9.30am. Kids of all ages are welcome. Hope to see you there!

For more details please contact: clissoldparkplaygroup@gmail.com

If you are the parents of an adopted or fostered child you may find this article on the Attachment Parenting International website interesting entitled 'Developing Emotional attachments in adopted children'.

Eva

Born Loves .... The Moby Wrap Baby Sling

Why do we love the Moby Wrap?

• It is simple to use.  Don't be daunted by the idea of a long piece of fabric, instead think of learning to tie your shoelaces.  Once you get the hang of it, it becomes second nature.


• Babies love the Moby Wrap.  I suspect it is because they feel as cosy as they did in the womb, and helps them transition through the 'Fourth Trimester'.  Many experts believe that babies are born earlier than is optimal, as our bodies have had to adapt to our evolved brain/head size.


• Nothing looks cuter than a baby snuggled up in stretchy wrap.  Especially when carried by their fathers.


• Anything that allows parents to safely have their hands free to do things like eat, get out for a nice walk, read a book is a winner in our books.


• They are great value for money, especially when you consider how much use you will get out of them.  Plus the Moby is great quality and will last, especially as there are no buckles and bits to break or lose.


• You will look and feel like a parenting ninja when you wrap the sling around yourself super-fast, then settle your baby to sleep in minutes.


• Have we said your baby will love it?  Especially if they have colic, reflux, teething pains, a cold, separation anxiety - or just want a cuddle.

Still not sure?  Why not pop into one of our stores for a demo with our trained staff.  We have weighted baby dolls for you to practice with if you are still expecting.

~ Becky

Get Fit To Pop - 10 reasons to exercise during pregnancy

Nicola Sinclair has recently started teaching 'Fit to Pop' exercise classes in our London store on Thursday evenings.  As a Personal Trainer Nicola is specifically trained to teach exercises that are appropriate for pregnancy. Women,who exercised regularly before becoming pregnant,  are not given the support from their gym as staff are not specifically trained in how to support a pregnant woman.  A class with Nicola ensures you get coaching appropriate to where you are in your pregnancy and your fitness level. Eva

As a mother myself, I know exactly what it feels like to be propelled into a whole new world of responsibilities. What to eat, what not to eat, feet up or keep moving? The rules, regulations and expectations can leave you feeling somewhat overwhelmed and a million miles away from your former self.

The truth is, that pregnancy exercise has come a long way in the last few years and is now considered essential to having a healthy pregnancy. The Royal College of Obstetricians and Gynaecologist  (RCOG) say, “Studies show that, in most cases, exercise is safe for both mother and fetus during pregnancy and support recommendations to initiate or continue exercise in most pregnancies to derive the health benefits associated with such activities”. They continue to say “All women should be encouraged to participate in appropriate aerobic and strength-conditioning exercise as part of a healthy lifestyle during their pregnancy”.

As a mother and a specialist in pre and postnatal exercise here are my top 10 reasons to keep active during your pregnancy and get ‘Fit To Pop’:

1. Easier, shorter labour.  Research and my own personal experience have shown that exercise during pregnancy, that focuses specifically on the core and pelvic floor muscles can assist you greatly on the big day.


2. Avoid excessive weight gain. Whilst weight gain is essential for a healthy pregnancy, too much weight can cause a whole host of unwanted issues such as gestational diabetes, back pain and low self-esteem.


3. Maintain fitness. No one expects you to reach your peak fitness during pregnancy but maintaining your baseline fitness will help to aid pregnancy outcomes as well as support a successful return to training post-partum.


4. Reduction in labour pain. Regular workouts increase your pain threshold.


5. Improved posture.  Regular exercise stretches and strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy.


6. Sleep better. Exercise helps you sleep better by relieving the stress and anxiety that might make you restless at night.


7. The feel good factor. Exercise will help you experience higher energy levels during and after pregnancy by strengthening your cardiovascular system.


8. Reduced swelling. Frequent, moderate cardiovascular exercise improves circulation and blood flow.


9. Happy Days.  Exercise boosts levels of serotonin, a brain chemical linked to mood, giving you a natural high.


10. Faster recovery. Maintain your strength and muscle tone during pregnancy and your body will have an easier time bouncing back after you give birth.

To book a trial class please contact Nicola Sinclair on 07701068325  nicolasinclairpt@gmail.com