As a new parent, it's normal to struggle with getting enough sleep, both for yourself and your baby. Here are 7 tips and techniques that may help your baby sleep better, as well as strategies for managing your own sleep:
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Establish a bedtime routine: A consistent bedtime routine can help your baby associate certain actions with sleep and feel more relaxed and calm before bed. A typical routine might involve a warm bath, a lullaby or story, and some quiet time.
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Create a comfortable sleep environment: Make sure your baby's sleep environment is quiet, dark, and at a comfortable temperature. Use a swaddle, sleep sack, or cozy blanket to keep your baby feeling secure and warm.Â
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Use white noise: Many babies find white noise soothing and calming, and it can help drown out other noises that might disturb your baby's sleep. You can use a white noise machine, a fan, or a phone app to create a consistent background noise.
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Offer a pacifier: A pacifier can help soothe your baby and make them feel more secure. However, if you're breastfeeding, it's best to wait until breastfeeding is well-established before offering a pacifier.
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Watch for sleep cues: Your baby may give you subtle signs that they're ready for sleep, such as rubbing their eyes, yawning, or getting fussy. Try to put your baby down for a nap or bedtime as soon as you see these cues, before they get overtired.
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Avoid over-stimulation before bed: In the hour before bedtime, try to avoid activities that might over-stimulate your baby, such as playing with toys, watching TV, or having visitors over.
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Take care of yourself: It's important to prioritize your own sleep as well, so try to nap when your baby naps, and ask for help from your partner or a family member if you need a break. Don't be afraid to ask for support from a healthcare professional if you're struggling with sleep deprivation.