How Can I Sleep Through The Night While Breastfeeding?
Sleep is a crucial part of a healthy lifestyle. However, many parents struggle to have enough sleep per night. A healthy adult needs 7 and more hours of quality sleep every night, but it can be a challenge to reach that goal while caring for a baby.
Nursing mothers are especially under a lot of stress during the early stages of parenting. It can be overwhelming to take care of a baby. This can lead to an unhealthy lifestyle and a lack of sleep.
But you do not have to spend another restless night while a parent. In this article, we will go through 7 tips on how to sleep through the night while breastfeeding.
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Why is Sleep So Important for Breastfeeding Mothers?
Sleep benefits every person, whether you are a little baby or a full-grown adult. Getting enough sleep lessens the risks of health issues like heart disease and diabetes.
Getting ample sleep also lowers stress. Stress makes your body produce hormones such as cortisol, adrenaline, and norepinephrine, which can affect your milk supply and milk quality. Sleep allows your body to rest and lower stress and anxiety levels.
Finally, getting enough sleep helps you think clearer and stay active throughout the day. Any busy mother will need the energy to stay productive during the day.
How Can I Sleep Through The Night While Breastfeeding: 7 Helpful Tips for a Restful Night
So how can you reap the benefits of sleeping while breastfeeding your baby? Here are some lifestyle changes that you can do to get a more restful night of sleep:
1 Create a Conducive Space for Sleeping
Your body produces a hormone called melatonin when you are in a dark space. This hormone is responsible for regulating your circadian rhythm and sleep. When you are exposed to light, it can hinder the production of melatonin in the body. To help your body sleep better at night, remove most, if not all, light sources in your room to create the perfect place for sleeping.
2 Limit Caffeine Intake Before Bedtime
Caffeine is most commonly found in coffee, but you can also find it in tea, sodas, chocolate, and energy drinks. Consider reducing these food and beverages before bedtime to improve your sleep.
Sharing the same room with your baby can limit the need to get up and walk a long distance to tend to your baby. Putting your baby’s cot in your bedroom allows you to better observe your baby and attend to their needs when needed. However, avoid co-sleeping with your baby to lower the risks of suffocation and SIDS.
4 Limit Blue Light Before Sleeping
Blue light from devices can affect melatonin production and make sleep difficult. Consider reading a book or listening to music instead before sleeping.
5 Drink a Glass of Warm Milk Before Bed
Warm milk can help your body relax before bed. Consider drinking a glass before going to bed.
6 Switch Nursing Duties with Your Partner
It is stressful to get up in the middle of the night to tend to a crying baby by yourself. Try talking to your partner about nursing duties and swapping every other night. Letting your partner nurse for you allows you to sleep more throughout the night.
7 Sleep While Your Baby is Sleeping
This tip is seemingly simple, but many parents struggle to implement this trick. However, there is no harm in trying to catch a few shut eyes while your baby is asleep. Those chores you have can wait for you!
Can Melatonin Help You a Have Better Sleep?
Melatonin supplement is a popular sleeping aid that many people use. However, breastfeeding mothers may need to think twice before taking melatonin.
Talk to your healthcare provider first when considering taking supplements. Your doctor may prescribe melatonin, but only for short-term treatment. The research on the effects of long-term melatonin is sparse, so it is best to limit your intake for now.
