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| Coping with sleep deprivation |
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Ask any parent about the challenges of becoming a new parent and sleep deprivation is usually top of the list. A
recent study taken by the charity Book Trust, found that new parents lose 657 hours of sleep every year, which equates to almost four weeks.
Sleep deprivation radically impacts both your physical and mental health. Just four or five nights
of broken sleep can leave you feeling exhausted. Even the simplest of tasks seem difficult, everything
looks foggy, and just getting through the day feels like a marathon.
Over a long period of time, lack of sleep can cause:
- Muscle aches
- Nausea
- Tremors
- Memory lapses
- Hallucinations
- Disorientation
- Lower concentration levels
- Lowered immunity
- Lack of energy
- Headaches
- Increase blood pressure
- Mood swings
It can also lead to weight loss or weight gain, as well as anxiety and depression.
The sleep cycle
Surprisingly, broken sleep can feel more exhausting than just a few hours of sleep. This is because
it takes about 90–120 minutes to move through the four stages of Rapid Eye Movement (REM) sleep and
deep sleep that make up one sleep cycle. Completing a full cycle make us feel rested, and we ideally
have five sleep cycles a night. But when you are getting up every few hours, the 90-minute cycle is
interrupted and needs to begin again each time you go back to sleep. This results in less time spent
in the critical stages of restful sleep.
Comparatively, a baby has much shorter sleep cycles, experiencing nearly half of their sleep time
in deep sleep. Therefore, despite waking up several times a night, they are not sleep deprived at all!
Coping with sleep deprivation
At the time, sleep deprivation can feel like a nightmare that will never end. But there are a
few things you can do to help you through each day:
- Keep a glass of water by the bed. Have a few sips to help you wake up in the morning.
- Get straight in the shower, use an invigorating shower gel, it will help to kick-start the day.
- Though you might not feel like it, get the blood pumping with a few star jumps or a couple of laps
up and down the stairs.
- Though coffee feels like it helps to keep you awake in the short term, too much can affect your sleep
at night so try not to rely too heavily on caffeinated drinks. Try sparkling water in the afternoon
instead.
- Turn up the music! Yes, sleep deprivation is the perfect opportunity to dance, sing, and get the
body moving to some upbeat tunes.
- Be realistic. Prioritise tasks and just work towards making sure the important ones get done. Don’t
be too hard on yourself if you don’t manage it!
- If you are back at work. Try a lunchtime power nap somewhere quiet. Set your phone alarm so you don't
sleep for more than 20 minutes, as this is the point you usually fall into a deep sleep. If you
do fall into a deep sleep and don't finish the full sleep cycle, you’ll wake feeling very groggy.
If you are home with a baby, try to stick to the age-old advice of 'sleep when the baby sleeps'.
It really does work.
- If you start to feel tired, open a window, take a 5-minute break, or take a walk around the block
before a meeting.
- Eat a healthy diet – opt for energy-giving foods such as nuts, a banana, or wholemeal toast. Though
high-sugar snacks may feel like they help give a lift, they can leave you feeling more lethargic.
- Share the load. If you aren't breastfeeding, negotiate with your partner ahead of time who will be
responsible for getting up that night, and then swap the following night. This will ensure you
each get a full night's sleep occasionally. If you struggle to sleep through the baby's cries on
your 'night off', sleep in a different room and use white noise, to ensure you aren't disturbed.
- For older children who are still waking, try to establish a reliable bedtime routine of bath, book,
bed. If you are still struggling, seek help from your early childhood nurse.
Driving when tired
Experts say that driving when tired is the equivalent to driving drunk. Reaction time is slowed,
concentration lapses occur and decision making is impaired. If you feel drowsy when driving, immediately
open the window and get some fresh air. Pull over as soon as you can, and if you are on your own, try
to have a 5-minute nap. If you have a child with you, step out of the car and take a walk, or have
a cold drink.
If you feel tired before you start driving, try to delay your trip if possible.
Getting back to sleep after feeding
One of the biggest challenges mums find is getting back to sleep after night feeding. If you struggle
to get back to sleep, try a glass of warm milk – dairy contains an amino acid that can help your brain
to produce sleep-inducing chemicals. Though it's difficult to control, try not to become stressed or
run things over in your head. A few drops of lavender on your pillow can help to relax or try relaxation
exercises.
Above all, remember that it is a temporary thing, and before long your night-waking baby will
be a sleepy teenager who cannot get out of bed in the morning!
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