It’s a well known fact that new parents are tired. However, recognising the signs of sleep deprivation can help you to cope better with its effects. The truth is that the effects of sleep deprivation can only really be eliminated by getting sleep but there are a few quick fixes you can use to get you through the day.
If you find that your lack of sleep is making you sleep through your alarm, then you need to set the sound higher, and possibly put it out of reach so you can’t conveniently reach the snooze button! Make sure that you also set your alarm for the actual time you need to get up. It’s tempting to set it for earlier, so you can ‘get away’ with hitting snooze a few times but those last precious moments of sleep will only be disrupted.
If you find yourself extra tired after a long night at work, take a look at your to do list. You may be able to handle less mentally demanding tasks or you could shift those that take the most focus to the top of the list and move others to later on, when the full effect of sleep loss will be in full swing.
If you find that you’re feeling groggy and tired all day then it’s okay to give yourself a caffeine boost to make it through the day. Save coffee and energy drinks for before lunch though, as they can keep you awake if you drink them later on. Also make sure you get to sleep early that night, to make up for the lack of sleep.
Changes in diet can also help you feel fresher when you’re sleep deprived. If you opt for heavy, carbohydrate and fat laden junk food like burgers and pizza, you’ll feel more tired faster. Instead opt for lighter meals and you’ll feel a lot less drowsy later on.
Another good idea is to schedule napping into your day. If you’re really tired, then sleeping for a few minutes in your car or in your office can give you the energy you need to keep going. Make sure that you lock the doors and set an alarm for when it’s time to wake up.
Driving while sleep deprived is a safety risk, so if you have to drive when you’re tired, limit the risk by taking a short nap before leaving or by having coffee and driving with the windows down. If you find that you’re dozing off while driving then pull over and get some fresh air or, if your child is not with you, take a short nap to recharge.
Put sleep first. After looking after your child, sleep is the most important thing new parents need to prioritise. Rather than fret about housework that’s not done, why not pick one task per day and leave the rest. Being rested is way more important than having a spotless house!
