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How to Reduce Sleep Deprivation with a Newborn Baby

How to Reduce Sleep Deprivation with a Newborn Baby

by | Jul 5, 2024 | Postpartum

Welcoming a newborn baby into your home is exciting however sleep deprivation with a new born is real!  It often comes with the challenge of sleepless nights and exhaustion. For new parents, sleep can feel like a distant memory, but it’s crucial for maintaining health and well-being.  This guide aims to provide practical tips and strategies to help postpartum families get the rest they need while caring for their newborn and how to reducing sleep deprivation.

Understanding Newborn Sleep Patterns

Typical Sleep Patterns of Newborns

Newborns have unique sleep patterns that differ significantly from adults. They typically sleep in short bursts of 2-4 hours throughout the day and night, totaling about 14-17 hours of sleep in a 24-hour period. Understanding these patterns can help parents set realistic expectations and plan accordingly.

How Sleep Changes Over Time

As babies grow, their sleep patterns gradually change. Around three months, many infants begin to consolidate sleep into longer stretches at night, though they still wake frequently for feedings. By six months, some babies may start sleeping for longer periods, though individual sleep needs and patterns can vary widely.

Creating a Sleep-Friendly Environment

Safe Sleep Practices for Babies

Ensuring your baby sleeps safely is paramount. Follow these guidelines:

  • Always place your baby on their back to sleep.
  • Use a firm mattress with a fitted sheet.
  • Keep the crib  or basinet free of loose bedding, pillows, and toys.
  • Share your room with your baby, but not your bed, for at least the first six months.

Setting Up a Calming Sleep Space

Create a soothing sleep environment by keeping the room dark, quiet, and cool. Blackout curtains can help block out light, and a white noise machine can provide consistent background sound that may help your baby sleep more soundly. This helpsto reduce sleep deprivation with a newborn baby.

Establishing a Routine

Importance of Consistent Schedules

Newborns thrive on consistency. Establishing regular sleep and feeding schedules can help regulate their internal clocks and make sleep more predictable. Try to stick to the same routine every day, even on weekends. Keep in mind that it is best practice with breastfeeding infants to feed on demand.

Bedtime Routines for Babies and Parents

A calming bedtime routine can signal to your baby that it’s time to sleep. This might include a warm bath, gentle rocking, and a lullaby. For parents, engaging in relaxing activities like reading or light stretching can help prepare for sleep.

Maximizing Sleep for Parents

Napping When Baby Naps

Taking advantage of your baby’s nap times to rest yourself is essential. Even short naps can help alleviate sleep deprivation and improve your energy levels and mood.

Sharing Nighttime Duties

Splitting nighttime duties with your partner can ensure both of you get some rest. Consider alternating shifts to balance the load and reduce fatigue and sleep deprivation with a newborn baby.

Utilizing Sleep Aids and Tools

Consider using sleep aids like white noise machines, swaddles, and pacifiers to help soothe your baby and create a restful environment. These tools can make a significant difference in your baby’s sleep quality. Here is a great quick video on How to pick a pacifier for the breastfed baby.

The Role of Professional Postpartum Support

Benefits of Postpartum Doulas

A postpartum doula is a trained professional who provides physical, emotional, and informational support to new families. They can assist with breastfeeding, newborn care, and household tasks, helping parents get much-needed rest and reducing stress.

How They Can Help

Some specialize in overnight care for infants, allowing parents to sleep through the night. They handle feedings, diaper changes, and soothing the baby back to sleep, providing invaluable support during the early months.

Practical Tips for Better Sleep

Managing Nighttime Feedings

If you’re breastfeeding, consider pumping 1 session once baby is about three to four weeks old so your partner can handle a feeding. If you’re formula-feeding, pre-mix bottles and keep them ready to minimize disruption during the night.

Reducing Nighttime Disruptions

Minimize disruptions by having essential items within reach—diapers, wipes, and feeding supplies. Keep nighttime feedings and diaper changes as quiet and calm as possible to help your baby (and you) return to sleep more easily.

Creating a Relaxing Bedtime Routine for Parents

Incorporate relaxing activities into your own bedtime routine. This might include reading, taking a warm bath, or practicing mindfulness or meditation. A calm mind can lead to better sleep quality.

Balancing Self-Care and Baby Care

Prioritizing Self-Care

Taking care of yourself is crucial for your ability to care for your baby. Prioritize activities that rejuvenate you, whether it’s a short walk, a hobby, or simply a few minutes of quiet time.

Incorporating Simple Self-Care Activities

Find simple self-care activities you can incorporate into your daily routine. This might include deep breathing exercises, stretching, or enjoying a cup of tea while your baby naps.

Long-Term Benefits of Self-Care

Consistently practicing self-care helps maintain your physical and mental health, making you more resilient and better equipped to handle the challenges of parenthood.

Partner Support and Communication

Involving Your Partner in Nighttime Routines

Involve your partner in nighttime routines to share the load. This teamwork approach ensures both parents get rest and strengthens your bond as you navigate parenthood together.

Communicating Needs and Expectations

Open communication with your partner about your needs and expectations is vital. Discuss how you can support each other and find solutions that work for both of you.

Importance of Teamwork

Effective teamwork can make a significant difference in managing sleep and stress. Approach parenting as a team effort, where both partners contribute to caring for the baby and supporting each other.

Extended Family and Community Support

How Friends and Family Can Help

Don’t hesitate to ask for help from friends and family. They can assist with household chores, cooking, or even taking care of the baby for a few hours so you can rest.

7 Sisters Approach

Identify 7 friends or family member who each take a day of the week and commite to reach out to you on their assigned day to call, bring or send a meal, run to the grocery store of come sit with you. This helps to spread out the support and is a new face and interaction each day of the week.

Utilizing Community Resources and Support Groups

Community resources and support groups can provide valuable assistance and a sense of camaraderie. Many organizations offer services for new parents, including childcare, counseling, and educational programs.

Importance of Asking for Help

Asking for help is a sign of strength, not weakness. Recognize that it’s okay to lean on others, and doing so can significantly improve your well-being and your ability to care for your baby. Always ask for help if your feel your sleep deprivation is affecting you.

Mental Health and Sleep

Recognizing Postpartum Depression and Anxiety

It’s important to be aware of the signs of postpartum depression and anxiety, which can include persistent sadness, overwhelming fatigue, and difficulty bonding with your baby. If you experience these symptoms, seek professional help.

How Sleep Deprivation Affects Mental Health

Chronic sleep deprivation can exacerbate mental health issues, leading to increased stress, irritability, and difficulty coping. Prioritizing sleep can help improve your mental health and overall well-being.

When to Seek Professional Help

If you or your partner are struggling with sleep deprivation with a newborn or mental health issues, don’t hesitate to seek professional help. Therapists, counselors, and healthcare providers can offer support and treatment options.

 

Spanning a 34-year career in the maternal health field, Kathy is an industry pioneer and the visionary behind Childbirth Concierge.  She honors all journeys to parenthood and feeding, and is committed to ensuring that parents feel seen, heard and valued while in her care.   As a mother of five herself, Kathy has considerable experience in preparing for the birth and care of newborns, and helps to empower parents by delivering peace of mind during what can at times be a challenging situation.  A born educator, she is in her element teaching new parents and health professionals.  She worked 14 years in Maternal Health at Winnie Palmer Hospital in Orlando and is a self-proclaimed “Birth JUNKIE”.

 

Why doesn’t my baby sleep? Tips from a from a sleep consultant

Why doesn’t my baby sleep? Tips from a from a sleep consultant

by | Jun 13, 2024 | Postpartum

Sleep. Everyone loves sleep. Especially parents of a newborn baby! Just ask any mom or dad that has brought home a baby within the last couple months how important sleep is to them. As adults, our bodies have adjusted to sleep patterns.  It takes an infant’s body much longer to be able to sleep through the night!  And by the way what does “sleep through the night” really mean anyway?  Immense exhaustion and fatigue  leads to frustration and life can become overwhelming in a matter of sleepless nights. Some families  try to “train” their newborn to sleep though the night without understanding normal sleep patterns.  Additionally there are a sleep training methods out there that may not always best support the breastfeeding infant and can actually contribute to shortened duration of breast-feeding times.

Some methods and tips that work well and are more healthy for parents and babies! Consider the following tips to  help  take back your sleep. Jamie Ortiz, a Certified Child Sleep Consultant shares her top tips for parents of newborns.

WHITE NOISE.

Jamie says, “it was very loud in the womb so babies are used to sound. To keep their ears safe, keep it lower than 70 decibles and running for all sleep periods.” This is also great to keep sudden noises at bay that can startle them.

PITCH BLACK

There’s not much light in the womb and babies don’t produce melatonin until about 4 months of age. A pitch black room helps circadian rhythms and keeps out light that’s distracting. Let’s simulate the womb!

TIMING, TIMING, TIMING!

“Newborns need to be put down every 30-90 minutes.” This prevents them from being overtired. Once they get overtired it can take A LONG time for those hormone levels to come down.

Good Feedings!

Making sure your baby is satisfied before nap or bedtime is also an important piece to the happy sleep puzzle, so be sure they’re eating enough calories.

If you would like additional support to get more sleep, reach out. Jamie is also certified for fostered and adopted children.

www.littleonessleepsociety.com.        @littleonessleepsociety

Jamie Ortiz

“Let’s get better sleep, together!”

Certified Pediatric Sleep Consultant
Benefits of a Postpartum Doula

Benefits of a Postpartum Doula

by | Jun 11, 2024 | Doulas, Postpartum

Benefits of a Postpartum Doula in Orlando

Welcoming a new baby into the family is a joyous and transformative experience. However, the postpartum period can also be overwhelming and challenging for many new parents. This is where a postpartum doula comes in, providing invaluable support to families during this critical time. In Orlando, the demand for postpartum doulas is on the rise as more families recognize the benefits of having a professional by their side. This article will explore the myriad benefits of hiring a postpartum doula in Orlando, offering insights into how they can make a significant difference in the lives of new parents.

What is a Postpartum Doula?

A postpartum doula is a trained professional who offers physical, emotional, and informational support to a new family after the birth of a baby. Unlike a nanny or babysitter, a postpartum doula’s primary focus is on the mother and family’s overall well-being. They provide non-judgmental support, help with infant care, assist with breastfeeding, and offer guidance on postpartum recovery.

Emotional Support for New Mothers

The postpartum period can be emotionally taxing for new mothers. The hormonal changes, sleep deprivation, and the demands of caring for a newborn can lead to feelings of anxiety, stress, and even depression. A postpartum doula provides a **compassionate ear** and emotional support, helping mothers navigate these challenges. They offer reassurance, validate the mother’s feelings, and provide practical advice to ease the transition into motherhood.

Physical Recovery Assistance

After childbirth, a mother’s body needs time to heal. A postpartum doula can assist with the physical recovery process by offering guidance on proper rest, nutrition, and self-care practices. They can also help with light household tasks, allowing the mother to focus on recovery. This support is crucial in preventing postpartum complications and promoting overall health.

Breastfeeding Support

Breastfeeding can be a challenging aspect of new motherhood. Many mothers face difficulties with latching, milk supply, and nipple pain. A postpartum doula is trained in lactation support and can provide hands-on assistance with breastfeeding. They offer tips and techniques to ensure a successful breastfeeding journey, helping mothers feel more confident and comfortable.

Infant Care Education

New parents often have numerous questions about infant care. From diapering and bathing to understanding sleep patterns and soothing techniques, a postpartum doula offers valuable education and guidance. This knowledge empowers parents to care for their newborns with confidence and reduces the anxiety associated with new parenthood.

 Partner Support

The arrival of a new baby can also be challenging for partners. A postpartum doula provides support not only to the mother but also to the partner, helping them understand their role and how they can best support the mother and baby. This inclusive approach strengthens the family unit and promotes a harmonious postpartum experience.

Reducing the Risk of Postpartum Depression

Postpartum depression (PPD) affects many new mothers and can have serious consequences if left untreated. The continuous support of a postpartum doula can help mitigate the risk of PPD by providing emotional support, reducing stress, and ensuring the mother does not feel isolated. Early detection and support are key in addressing postpartum depression, and a doula can play a pivotal role in this process.

Creating a Calm and Nurturing Environment

A postpartum doula helps create a calm and nurturing environment in the home. By assisting with household chores, meal preparation, and offering guidance on newborn care, they ensure that the home remains a peaceful place for the family to bond and rest. This environment is crucial for the emotional and physical well-being of both the mother and baby.

Encouraging Self-Care for Mothers

New mothers often neglect their own needs while caring for their newborns. A postpartum doula emphasizes the importance of self-care and encourages mothers to take time for themselves. Whether it’s a short nap, a relaxing bath, or a quiet moment to read a book, self-care practices are essential for maintaining mental and physical health.

Tailored Support to Meet Individual Needs

Every family is unique, and a postpartum doula offers personalized support tailored to meet the specific needs of each family. Whether the family requires help with breastfeeding, infant care, or emotional support, the doula adjusts their services to provide the most beneficial assistance. This customized approach ensures that the family receives the exact support they need during the postpartum period.

Enhancing Family Bonding

Their presence allows the family to focus on bonding with the new baby. By handling various tasks and providing guidance, the doula enables parents to spend quality time with their newborn without the stress of household responsibilities. This bonding time is crucial for the emotional development of the baby and the overall well-being of the family.

Long-Term Benefits

The support provided by a postpartum doula extends beyond the immediate postpartum period. The skills and knowledge gained during this time equip parents with the tools they need for the future. Whether it’s confidence in infant care, effective breastfeeding techniques, or strategies for managing stress, the benefits of a postpartum doula have a lasting impact on the family.

Conclusion

Hiring a postpartum doula in Orlando offers numerous benefits that significantly enhance the postpartum experience for new families. From emotional and physical support to practical assistance with infant care, a postpartum doula provides invaluable help during this critical time. Their presence ensures a smoother transition into parenthood, promoting the well-being of both the mother and baby. For families in Orlando, investing in a postpartum doula is a decision that brings lasting positive effects, creating a strong foundation for the family’s future.
Surviving the Holidays: A Self-Care Guide for New Parents

Surviving the Holidays: A Self-Care Guide for New Parents

by | Nov 24, 2023 | Postpartum

The holiday season is often portrayed as a time of joy, celebration, and togetherness. However, for new parents, this time of year can also bring a unique set of challenges and stressors. Between caring for a newborn, sleepless nights, and the pressure to create magical memories, it’s easy for self-care to take a back seat. In this “Holiday Edition – Self-Care for New Parents” blog, we’ll explore practical tips and strategies to help new parents not only survive but thrive during the holidays.

Prioritize Self-Care:

New parents often feel guilty about taking time for themselves, but self-care is crucial for your well-being and the well-being of your family. Consider it an essential part of your parenting routine, not an indulgence.

Manage Holiday Stress:

The holiday season can be overwhelming. To manage stress:

  • Set realistic expectations for what you can accomplish.
  • Create a holiday budget to avoid financial stress.
  • Learn to say no when necessary.
  • Practice mindfulness or meditation to stay grounded.

Time Management Tips:

  • Create a holiday schedule that includes self-care breaks.
  • Prioritize tasks and delegate when possible.
  • Don’t be afraid to ask for help from family and friends.

Healthy Eating Habits:

  • Aim for balanced meals and stay hydrated.
  • Don’t skip meals, especially if you’re breastfeeding.
  • Allow yourself occasional treats but in moderation.

Setting Realistic Expectations:

  • Your baby doesn’t need elaborate gifts or perfect decorations. Simplicity can be just as meaningful.
  • It’s okay if things don’t go as planned; flexibility is key.

Gift Ideas and Wish List:

  • Create a wish list of self-care gifts and share it with loved ones. Consider asking for items like spa vouchers, massage sessions, or house cleaning services.

Creating Meaningful Traditions:

  • Focus on creating traditions that are manageable and enjoyable for your family.
  • Think about activities that bring you closer and create lasting memories.

Holiday Well-Wishes:

Remember that taking care of yourself is not selfish; it’s necessary for being the best parent you can be. We wish you a joyful and self-caring holiday season!

Delivering Your Peace of Mind!

Delivering Your Peace of Mind!

by | Mar 26, 2019 | Breastfeeding, Childbirth Education, Doulas, Placenta Encapsulation, Postpartum


Can we say MIND BLOWN???? How can it be that as owner of Childbirth Concierge I am still a #birth junkie at heart all these years later?

It was her fault

On March 26 in 1989 I gave birth to my first daughter Kara Ann after 26 hours of a Pitocin induction for pre-eclampsia at 37 weeks gestation. Even though I did it without an epidural and had a forceps delivery, I could not have imagined that her delivery would be responsible for catapulting me into a career of helping women have a positive birth experience. Months after her delivery I kept processing my experience. I was educated, had gone to childbirth classes, had midwives and Obstetricians and yet I was left feeling like what happened to me?

And her fault too

The same year my bestie Beth was pregnant, and her bag of waters ruptured prematurely at 34 weeks. Having only been to one childbirth class, she called me to come help her breath since I had given birth a few months earlier. It was a pretty fast labor, as I stood across from her husband at Cape Canaveral Hospital in Florida encouraging them both. When their daughter, who now has her master’s degree, was born I experienced something I will never forget. I remembered thinking I wanted to do this for the rest of my life. I now know that “feeling” is referred to as the “birth high”!

He thought I was crazy

Doula was not a popular word then and only found in the Greek dictionary. For that fact (don’t tell anyone) the internet wasn’t even a thing. But I had to figure out how to keep doing what I had just experience. When I came home from that birth, I certainly was a chatty Kathy. My now ex-husband said “What is that you want to do? Become a nurse? Midwife? Doctor?” I replied “No, I just want to be beside with the momma and do what I did”!

My first training

A year later I wanted some kind of training for what I wanted to do. I called all over and went to the library to look a micro phish. Some of you will need to google to even become familiar with that word. Go ahead, go Google I will wait for you. Needless to say I found an article that mentioned the word doula but it referred only to the postpartum period. I eventually called the Dept. of Professional Regulation and the lady said she would mail me a copy of a brochure she had just received for a training in Tampa Florida for $150. I remember borrowing the money from my mom and mowing her lawn to work it off. That Childbirth Assistant training took weeks for me to process with so much new information and concepts for my mind.

I will pay you to be at your birth

As I set out to gain my experience needed for certification, it was very foreign for someone extra to be at a birth. I practically had to beg mommas to allow me to be there. In time Beth had a son Asher. I was able to support her and Greg again but this time as a “trained” doula.  Over time I gained more and more experience and became the first certified Childbirth Assistant in Florida with the former National Associated of Childbirth Assistants out of California. Over time I became an instructor for them and served on their Board of Directors.

Starting new things

In 1992 I borrowed 4 grand from my brother (my first business loan) and hired a top attorney to create the former Childbirth Enhancement Foundation (CEF) a non-profit organization. I developed a training and certification program and set up 14 hospital-based Doula and Internship Programs. In Santa Fe, NM I was contracted to help the hospital foundation write a $350,000 grant and then run the Doula Program. CEF trained hundreds of women and provided services to many communities. I am awe struck when I count how many doulas CEF trained that went on to become midwives. Three own local birth centers in the Greater Central Florida Area. I think last count was 14 midwives that began at a CEF training.

Times Change

During these growing years I went on to have 4 more children, 2 of which Jennie Joseph, LM, CPM delivered. I was working part time at a hospital in Orlando teaching childbirth education and had become an IBCLC. As with all things life happens and I went through an unexpected divorce, house fire and found myself questioning how to go on. I had come to a place where I was willing to walk away from it all and find a full-time job in corporate America. I took a year off from “birth work” and recharged and refocused. About that time Jennie and I decided to merge the training and certification work together in to her non-profit Commonsense Childbirth, Inc, and so CEF was put to rest. It was a hard but needed action. And in due time Childbirth Concierge was born.

No Time to Slow Down

So here I find myself pinching myself after all these years I still get to support families and now on a larger scale, than just myself. I have been blessed with an incredible team who upholds integrity and the spirit of service that are so important to me. Thank you Kara Ann for your birth that left me feeling empowered that I did it naturally, but yet wondering how I could have been more educated and empowered. Thank you Beth, Greg, and Laura for calling me in to my first experience of being beside with a family. Blessings to all the women who have allowed me to impart knowledge and wisdom and to the families who have trusted Childbirth Concierge to deliver their peace of mind!

Postpartum Doula: Indulgence or Necessity?

Postpartum Doula: Indulgence or Necessity?

by | Mar 13, 2019 | Postpartum

“Postpartum services are so under-utilized and they don’t have to be!” Those are the exact words of second-time mommy, Meghan Manella of Orlando Florida, who used a Postpartum Doula for the first time after the birth of her second son. So, what exactly are Postpartum services and how could a new family benefit from them?

What Postpartum Doulas  Offer

Postpartum Doulas offer non-medical care and support to help transition the new family. In our mobile society, new parents are often away from helpful family members.  A Postpartum Doula is the perfect way to help you become comfortable with all the care your new little one requires. Some of the services Postpartum Doulas offer are mother care, newborn care, breastfeeding support, light house keeping, light meal preparation, and running errands or grocery shopping.

A Postpartum Doula can be with you night, day, or both, to be a second set of hands.  They provide families with the ability to get some much needed sleep or time for oneself to regroup. Meghan found herself plagued with sleepless nights and difficulty breastfeeding. When her baby turned 4 months old, she and her husband hired a Postpartum Doula.

Help Arrived

“Kathy set us up with a night nurse who not only immediately provided me with the sleep I so desperately craved.  Her experience and expertise helped guide us through dealing with a very headstrong baby. While at first I felt that having a night nurse 4 nights a week felt a bit indulgent, it turns out that it was exactly what my entire family needed! I was able to rest and recharge. The service allowed me to be more present with my 4 year old during the day, perform at work, and not be a shell of a person when my husband arrived home from work at the end of the week.”

Emotional Support

Postpartum Doula Services also provide the emotional support that may help lighten the effects of postpartum blues and the stresses of transitioning into a new family. Two major contributors to postpartum depression are fatigue and lack of support. A 2009 study in the Journal of Obstetric, Gynecologic & Neonatal Nursing found that postpartum doulas effectively promote maternal responsiveness and competence in new moms.

Getting much needed help and rest is priceless.  Costs for services range from $20 -$45 per hour, depending on where you are located in the US.  Most postpartum doulas provide care from a 4 hour minimum to 12 hour shifts.  Kathy Bradley, owner of Childbirth Concierge says, “We have had families need as little care as a few days to get over the hump.  Some have had grandparents gift them $10,000 worth of care. Our families come with different needs and time frames of care.  But all look forward to getting that extra help and/or rest when the postpartum doula arrives.”  Many women spend months and months planning for a wedding.  Few realize the importance of planning for their birth and postpartum experience.

Author Michelle Peterson of Seven Sisters for Seven Days: The Mothers’ Manual for Community Based Postpartum Care, encourages expectant mothers to choose seven friends who are willing to commit to check in on her.  These friends should be available for a meal, or to sit and rock a baby while mom showers on their assigned day of the week for 6 weeks. This is a great option for those who may not have the advantage of being able to hire a professional postpartum doula.

Happy New Mom

Meghan is just one of many mothers that have benefited from the services offered by a Postpartum Doula. “I now share my experience with so many friends as they transition from one to two children.  Some just simply find themselves feeling overwhelmed after the arrival of a new baby.” Whether it is your first baby, or your fourth, consider utilizing the services of a Postpartum Doula to ease the transition of such an exciting new time!

 

Kara Bradley has a degree in Early Childhood Development and is a Certified Perinatal Educator. She teaches at a private school, loves to write when she is not wrangling her two young boys.