One of the first impacts of the arrival of a child in the family routine is related to sleeping habits. A study carried out by the University of Warwick, UK, found that mothers sleep about 40 minutes less each night in the first year of a child’s life compared to the period before pregnancy. Parents, on the other hand, lose an average of only 13 minutes of sleep.
Some sleep hygiene habits can help make things better. Consultant at the company Emma Colchões, psychologist Theresa Schnorbach recommends investing in making the bedroom a more inviting space for sleep. “Investing in quality mattresses can be an important step to get through the period well”, she points out.
Here are some tips suggested by her:
1. Make the bed cozy
Invest in soft pillows, use clean sheets and blankets, and tuck in the covers when you’re in bed. “This makes the bed more comfortable and inviting for sleep”, says the psychologist.
2. Prepare the environment
Make sure there are no lights on in the room, as they inhibit the production of melatonin, a hormone associated with sleep.
Also take care that the temperature is pleasant. The ideal bedroom temperature for a good night’s sleep is approximately 18.3°C.
3. Create a ritual
The psychologist recommends that mothers practice rituals such as meditation or respiratory relaxation before going to sleep, also suggesting that the intake of fatty and caffeinated foods be avoided. “Teas that have calming properties, such as chamomile, fennel, lemon balm or jasmine are a good option”, suggests Theresa.
A simple slow breathing technique is 4-7-8, which involves sitting with your back straight and placing the tip of your tongue just behind your upper front teeth. Then inhale through your nose to the count of four, hold your breath to the count of seven, then exhale through your mouth to the count of eight.
4. Go to bed at the same time
By going to bed earlier on some nights and later on others, the circadian cycle can become out of balance. Dysregulation affects not only physical health, but mental health as well. Make sure your preparation for sleep always occurs at the same time.
5. Breastfeed right before bed
Breastfeeding releases a substance called oxytocin into the woman’s bloodstream, popularly known as the “love hormone”. In addition to causing relaxation, it causes a feeling of pleasure and reduces cortisol levels, a hormone associated with stress. Therefore, breastfeeding before going to bed can be a good idea to enjoy the feeling of well-being and relaxation.
6. Attention to the baby’s sleep
If the baby doesn’t sleep well, it impacts on the mother’s sleep. For the child, use quiet sounds, calm music, the lover and make sure he is not bothered, for example, by gas.
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