A newborn baby can easily cause sleep deprivation for the parents because most newborn babies will tend to keep them awake through the night. This is actually a very common problem that all new parents go through and even well experienced parents can have this problem. But as always, there are ways you can keep your baby sleeping through the night and get yourself the required sleep too.
Getting Newborns to Sleep at Night
Unless you are a very lucky parent, don’t expect to get the max sleeping hours recommended at least throughout the first three months of the baby being born. According to many experts, the first three months babies go through something called fragmented sleep. In simple words, your baby is unable to differentiate between night and day. It is up to you to create an environment for the baby to recognize and quickly learn the difference between when to sleep and when not to sleep.
Even when your baby isn’t 4-5 months old, you can help her develop healthy sleeping habits that will develop her sleeping times. You can do this by minimizing the stimulation just before it is bed time. To do this, you can give her a warm bath, play a song or create a white noise or stop her from sleeping an hour or two hours before her bed time. Here are some expert techniques you can also try to use.
The most popular method of putting a newborn baby to sleep is through the ferber method. This method is based on the notion that babies can make association with falling asleep. The trick is to make your baby learn to associate with something that will trigger her to sleep. This is actually quite easy.
To do this, put your baby inside its crib and leave the room. If she starts to cry, let her do so for around 5 minutes. If she doesn’t stop, go back to the room and without picking her up, just comfort him briefly and return to your room and wait for 10 minutes. If the baby cries again, go back and repeat the step and return to room and wait 15 minutes. Keep doing this until the baby eventually sleeps. This technique just makes sure that your baby is aware that you are existing and that you are always there for him.
In related reading, if YOU have trouble sleeping, read this article on how to get a good night’s sleep. It can entirely change your day!
We are all aware that if not getting to sleep on time troubles us, the go to method is to get a warm bath or a cup of hot chocolate to relax ourselves, but sometimes even these popular methods don’t work. If you don’t believe us, check out the research studies that prove at least 10 million people suffer from not going to sleep on time and are prescribed sleeping pills. If you don’t want to end up on the sleeping pill, here are some neat little tricks to trick yourself into going to sleep.
Squeeze and Relax Your Muscles
One of the most popular tricks to induce sleep is to eliminate any anxiety buildup from your body. The easiest way to do this is to lie straight on your back, close your eyes and take a deep breath inside through your nose. When inhaling and holding your breath, squeeze your toes. When you exhale, let your toes relax. Do this exercise with your toes, buttocks, calves, thighs, arms, chest and other muscles that you can squeeze one by one. When you have used every muscle in your body from head to toe, you should already be feeling sleepy.
Use the Left Nostril to Inhale
This surprising little trick works on many people. Simply lie on your left side and rest one finger on your right nostril and close it while breathing from the left side. Start taking deep breaths from your left nostril until you start feeling sleepy. You’ll be surprised how effective this method is, just try it out!
Try Rolling Your Eyes
This is the least popular method but it is also the easiest and can be effective for many people. Simply close your eyes and roll your eye balls up three times. Keep repeating this slowly and steadily until you start to feel sleepy.
Use White Noise
Another method that can help you sleep is to use white noise on your MP3 player. First find out the most relaxing sound in the world for you and play it on your speakers or headphones. This sound could be anything that relaxes you. It could be the wind, the water, the rain or even a hair dryer going on in the background. Figure which of the white noise works best for you and play it throughout the night and you’ll be surprised how effective it is.
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If you’re going through that annoying phase of life where your sleep cycle gets so messed up that you’re sleeping hours and hours in the day and waking up throughout the night, then you seriously need help. Sleep cycle, when disturbed can become extremely frustrating and can disturb your day to day life on a whole new level. But don’t worry, messed up sleep cycles are usually temporary and can easily be fixed by trying out a few techniques. These techniques are mentioned below.
Related: Get Your Baby to Sleep Through the Night
How to Sleep Well at Night
Keep Tabs on Your Diet
Never go to bed over stuffed or feeling too hungry. You need to make sure that you avoid heavy eating during the night especially before your bed time. If you eat too much, the discomfort will keep you up and your body will mostly be working to digest that food, keeping you awake.
Also keep in check the amount of caffeine and nicotine you consume before your bed time because both of these can ruin your sleep and cause you to keep awake throughout the night. Try not to take in both of these 3 hours before your bed time and they’ll never mess up with your sleep cycle.
Create a Comfortable Environment
A lot of people ignore the environment they sleep in. The place you sleep in needs to be as comfortable and clean as possible so it is welcoming to you and provides maximum relaxation. Make sure the sheets are clean and tidy and made up properly and the room is cool. You can keep some blankets if the room you are in gets too cold but make sure the room is always on the cooler side and never on the warmer side.
Another environmental tweak you can make is the introduction of white noise. Find out which noise your brain is attuned to and play that in the background using atmospheric speakers or comfortable headphones. White noises can easily relax your brain and cause it to induce sleep. A white noise can also be created through your ceiling fan if available. Just turn on the fan in low setting and you’ll sleep in no time.
All these techniques really depend on the kind of person you are. You can always make little tweaks here and there to see what works for you best. So never forget to experiment every night.
Of course, it all starts with the mattress you sleep on. If this is faulty, you should analyze getting a new one. We’ve set up this site to provide discounts on mattresses.
Many people have trouble sleeping at night. Sometimes things can get so worse that you toss and turn the entire night out before realizing that it is already day time and you have to leave for work in a few hours. This can become extremely frustrating if it becomes a regular problem. If you are planning to go on sleeping pills, it is best that you try the things mentioned below to trigger your sleep because sleeping pills can cause permanent dependency which can be really bad for you in the long run.
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How to Get to Sleep Fast
Change the Environment You Sleep In
The first thing you should try is to change the environment you sleep in. Sometimes our brains can become attuned to certain elements which when changed, can trigger sleep. In order to go to sleep faster, make sure your room is cool and dark. An optimal temperature plays a very important part in triggering sleep. Too cold or too hot can both keep you up until you figure out the right temperature. So get a thermostat and make sure your room is in the middle of 64-68 degrees. This is the perfect temperature to trigger sleep.
A cool room is always better than a warm room. So make sure your room is quite cool and a pair of blankets are ready available if it gets too cool. The cold always makes you feel sleepy.
Make Sure Your Room is Quiet
Your skin and your brain are very clever, when they are exposed to complete darkness and silence, the brain automatically induces sleep by recognizing these triggers. So make sure every time you go to bed, shut off every light in the room and make sure your smartphone and any other machines in the room including your PC is turned off. With pin drop silence and pitch darkness you can easily go to sleep.
Alternatively, many people are afraid of pitch darkness and pin drop silence. If this is your case, don’t forget to create a white noise sound in your room to keep some sound for a bit of soothing distraction. You can also get a very dim light which does not hurt your eyes when you close them. A combination of these two can easily help you sleep. Figure out the combination that best works for you and you’ll never have the problem of not sleeping.
Are you tired of waking up late at night because your newborn baby refuses to sleep? This is a common problem inexperienced parents face especially during the first few weeks of when the baby is born. But don’t worry, there are many easy solutions to this problem. Below is a list of tried and tested solutions that will get your toddler to sleep through the night giving her and you the full night’s sleep you deserve.
Use White Noise to Cancel out Other Noises
The best way to create a sleeping environment for your baby is to create white noise through a specially designed machine or through using the ceiling fan. Just turn on the fan on low settings and it will create a humming sound that will cancel out any other sound in the room. By turning this sound on every night, you’ll create a sleep inducing sound which the baby will easily recognize and will go to sleep to. If you don’t have a fan or a machine, you can use white noise MP3s from the internet.
Don’t Give the Baby Too Much Attention
When your baby reaches the time when she starts to crawl, she is basically quite excited about using her skills. This is will often cause her to keep moving herself at night. You should let her stay in her crib and don’t try to soothe her too much. The baby will keep moving her hands and feet until she decides to go to sleep on her own. If it feels uncomfortable, don’t worry, she’ll let you know with her cries. Just wait for a few minutes and see how she goes to sleep easily.
Don’t Feed the Baby Too Late
90 percent of babies don’t require snacking or feeding in the night. Many worried moms will try to keep feeding their baby in the night hoping that it would get her to relax and sleep. But this is quite the opposite, feeding your baby in the night will only keep her awake. So don’t feed her and keep checking her after every 3 minutes. You’ll be surprised to see how quickly the baby will go to sleep if you don’t feed her in the night.
These three techniques are tried and tested by experienced moms and recommended by many baby clinic experts, use them to get you and your baby the sleep it needs.
Now that you can make a baby sleep like a pro, go back to our home page to find our recommendations on how you can sleep well with a Nectar Mattress.