And let the kids sleep too!
Moms are the ones who sleep the most and it's not their fault! With so many to-do lists in mind while doing chores or running errands or even lying in bed trying to fall asleep, it's really hard to get a good night's sleep. and an unbroken one.
The team behind German mattress Emma confirm that sleep plays a crucial role in living a better and more fruitful life, be it physical, emotional or professional. They added that sleep deprivation
it can also affect mood and well-being. And we all know how important it is for a mom to stay happy, right?
So how do you set the mood and path to a happy mother's life? In an exclusive interview with Dr. Verena Senn, Emma's Head of Sleep Research and Neurobiologist, for some ideas and how to have healthy sleep habits, not just for moms but for the whole family.
Manila Bulletin Lifestyle (MBL): Can you share three to five tips on how moms can have better sleep habits?
Senn: I'm hesitant to offer wise advice on sleeping habits here. What should parents do if the baby does not sleep at night? Babies have to practice the day-night rhythm at birth. The days are completely determined by your need for food and sleep. Gradually, they begin to have longer periods of sleep that are focused on the night. As a mom and neuroscientist, my advice would be:
1. Keep calm. Things will eventually get better.
2. Try to sleep when your baby is sleeping. Don't worry too much about cleaning the house or anything like that.
3. Ask for help. Maybe a friend or grandparents can help take care of the baby while you take a nap.
4. Enjoy this moment as much as possible. In hindsight, it's very short.
MBL: Mothers with newborns sleep the least. Do you have any tips to help them sleep better?
Senn: My first advice is to try to sleep when your baby is asleep. If it's daytime, don't be a perfectionist. Instead, relax while your baby sleeps instead of thinking about what to do next. Your body needs it now.
Don't stress yourself during this time. You are fine and your baby is fine. It's important to accept that your sleep won't be the same for a while, but it's okay and your body can handle it. If you're still feeling sad or stressed, it's a good idea to ask your family and friends for help. These windows of time that you can really take advantage of, relax and sleep.
MBL: What to do with sleep disorders?
Senn: If you have trouble sleeping, don't try to compensate by spending more and more hours in bed, because that's counterproductive. If you can't sleep, get up and do something else until you feel tired. You can't force yourself to sleep. Listening to an audio book, reading, knitting, or babysitting can help, but avoid watching TV, playing games, or reading on your mobile device as it could have the opposite effect.
In general, try to keep schedules as consistent as your baby will allow. For example, you can start scheduling your baby to go to sleep around 9:00 p.m. and set that sleep schedule for yourself as well. You may wake up early, but that's okay. Enjoy the hours of sleep you had.
If you think your lack of sleep is seriously affecting your daily routine and your ability to cope with stress, seek help from your doctor or midwife.
MBL: What are the top five causes of insomnia and how can we fix them?
Senn: My top five reasons for insomnia are:
1. Stress and the mind. Do not stress yourself during this time and accept the situation and your new sleeping rhythm. It's good and your body can deal with sleep debts.
2. Irregular bedtimes. Try to set regular hours.
3. Seeing the wrong light at the wrong time.
4. Alcohol. Although alcohol may seem to help us fall asleep by relaxing us, it actually seriously impairs sleep quality. The second half of the night is particularly affected, when we wake up more often and find it difficult to fall asleep again.
5. Too much sitting and little exercise. Get up and move. If you don't have the time or energy to exercise, just take a long walk with the stroller (this will also expose you to plenty of daylight, see also number three).
MBL: Babies, children in general, are very difficult to sleep. Any tips to fall asleep faster?
Senn: A bedtime routine might help. For example, play the same song every time you get your baby ready for bed, dim the lights while you get your baby ready for bed, or read a bedtime story.
A clear separation between day and night can also help your baby to adjust to it: silence and darkness at night and daylight and some noise during the day. The clearer the separation, the easier it will be for your baby.
Be kind to yourself and your child. Babies and mothers are different. If things don't go your way, that doesn't mean you're doing anything wrong. The more relaxed and confident you are, the more difficulties you can handle.
MBL: What do you think about sleeping together?
Senn: Co-sleeping is also widespread in Germany. Co-sleeping can mean sharing a room as well as the habit of sharing the parent's bed with the newborn.
I recommend sleeping together, but only sleeping together means sharing a room; Sharing a bed with a newborn can be very dangerous and should be avoided. Statistics show that it's safer to sleep on a different surface in the parents' bedroom than to share a bed or let a newborn sleep in a separate room.
As sleep scientists, we really feel the need to raise awareness about this type of behavior that may seem harmless but can lead to unfortunate events like SIDS (Sudden Infant Death Syndrome). For this reason, we advise you to place a crib with the right surface for your baby near your bed.
This is because toddlers sleeping on too soft a surface have been linked to an increased risk of suffocation. In fact, statistics show that babies who slept on a soft surface had a five times higher risk of SIDS.
MBL: Do you have any tips for preparing kids to sleep alone?
Sleeping alone is the next big thing for your child, so I suggest you make his space safe, comfortable, and familiar first. Here it is important that your child always sleeps in the same room without changing places several times.
Don't let your child cry either. They need to know that if they are not feeling well, someone is coming to help them. Babies are helpless and dependent on their parents. Third, an exceptional routine is essential. Finally, a baby monitor with soothing sounds can support a parent's voice or other soothing sounds like heartbeats or white noise.
MBL: How do you get rid of the mess that babies and children make of your bed and pillows?
Senn: I don't have a specific recommendation here: clean it like other similar materials in the washing machine. On the other hand, there are sheets where urine cannot pass through. These sheets can be used for a while but usually these sheets are not comfortable or warm so I would recommend using regular bed linen and washing them in the washing machine.
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