50 THE QUEENS COURIER • HEALTH • SEPTEMBER 6, 2018 FOR BREAKING NEWS VISIT WWW.QNS.COM
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5 Ways for New Parents to Get More Sleep
Between feedings, changing diapers and
household chores, sleep is oft en put on
the back burner for new parents at the
end of a busy day.
In fact, a survey of 2,000 parents, conducted
by OnePoll on behalf of Mattress
Firm, found the average parent loses onethird
of his or her nightly sleep aft er a
baby arrives, decreasing from an average
of six hours per night to just four. Th e
same study also found that nearly half (48
percent) of new parents said sleep loss is
their biggest obstacle to overcome.
Getting adequate sleep may seem
impossible with a new addition but it is
essential for managing stress and preparing
for the day ahead. While there isn’t a
magical formula for getting enough sleep,
these strategies can help:
Find time for rest
While your fi rst inclination is probably
to be productive while your little one
naps, taking a nap of your own - even
20-30 minutes - may prove more benefi
cial. Even if you can’t sleep every time
your baby is napping, try lying down or
doing something relaxing like yoga, meditation
or reading a book every so oft en.
Taking a few minutes for yourself can
give you the energy to tackle the rest of
your to-do list later in the day.
Split duties
According to the survey, 67 percent of
female respondents said their partner got
more sleep in the fi rst year of parenting.
To help reduce the burden and ensure
both parents are getting adequate rest,
work out a schedule that allows each of
you to alternate tackling those late-night
feedings and diaper changes while the
other sleeps.
Establish a routine
Creating a routine with your baby
before going to sleep, such as reading a
book or taking a bath, can signal that it’s
time for bed and help him or her calm
down. Try making bedtime the same
every night to further enhance the routine.
Doing so can help both you and your
baby get more rest.
Try soothing techniques
Th e average parent spends 74 minutes
every day - that’s the equivalent
of 19 days a year - trying to woo his or
her baby to sleep, so unless you suspect
your baby is hungry or uncomfortable,
encouraging self-soothing could
help your child’s sleep schedule in the
long-run. Of course, self-soothing isn’t
right for every family and there are also
things that can be done to help lull your
little one to sleep, such as rocking your
child, giving him or her a pacifi er or
using a sound machine to play comforting
sounds or white noise.
Choose the right mattress
Getting the National Sleep Foundationrecommended
7-9 hours of sleep per night
can have a dramatic impact on your mood,
performance and health. Your body can
experience many changes aft er giving birth
and a new mattress can help alleviate pain
or discomfort. Sleeping on a mattress that is
right for you can be key to getting the sleep
you need, and a retailer like Mattress Firm,
America’s No. 1 specialty bedding retailer,
has a broad selection of mattresses and
bedding accessories from leading manufacturers
to help you get a better night’s sleep.
Remember, the sleepless nights won’t
last forever; the American Academy of
Pediatrics notes almost all babies should
be able to sleep through the night by
6 months of age. For more strategies
for helping new parents sleep, visit
DailyDoze.com and follow along on social
media with #WorkHardSleepHarder.
Courtesy Family Features