How to create a harmonious sleep environment for new parents.

Jan 19

As a new parent, you've likely agonized over every element of your little one's sleep requirements. But are you paying the same attention to your own sleep hygiene?

We see you mama… devoting all your time and energy to your baby's well-being and putting your health at the bottom of the priority list.

Although a level of sleep deprivation is expected as a new parent, a continued pattern of poor sleep can contribute to significant health concerns, including decreased immune function and postpartum depression.

So, if you haven't given your sleep routine much attention, now is the time!

We've put together our top tips for creating a harmonious and relaxing sleep environment for new parents so you can start getting the rest you need.

Block out the light

Our circadian rhythm controls our natural sleep-wake cycle and acts as an internal body clock helping us feel alert during the day and sleepy at night. The most important environmental factor that impacts this internal clock is light.

As the sun goes down, our body responds to the darkness by producing the sleep-inducing hormone melatonin. It's an intelligent evolutionary process that we have disturbed with the introduction of electricity. Exposure to light and electronics in our homes at night blocks the production of melatonin, interfering with the circadian rhythm and reducing the duration and quality of our sleep.

Try these ideas for reducing light pollution in your bedroom.

Invest in blackout curtains
Avoid using electronics at least 60 minutes before bed
Wear an eye mask if blocking light is not possible
If you enjoy reading to wind down – try an amber book light that doesn't disturb melatonin

Minimize distractions

Experts suggest that our bedrooms should be free of distractions for optimal sleep, but this can be challenging in our modern busy lives. At the end of a long day entertaining your little one, it can be tempting to curl up in bed and watch your favorite television show or mindlessly scroll through social media on your phone. Some parents even have a work desk set up in the bedroom!

It's important to take some time to unwind at the end of the day but try to keep your bedroom for sleep. Watch television outside, put your phone down and keep the room as free from work-related activities as possible.

When you lay down to sleep, your bedroom should be quiet, dark, and calm.

Check the temperature

Room temperature may not be the first thing that springs to mind when you think of the ideal sleep environment for new parents. However, body temperature actually plays an essential role in the physiological process of sleep.

Just like the sun going down signals melatonin production, the natural drop in temperature at night also regulates our circadian rhythm and helps prepare our bodies for sleep.

The cooler temperatures at night not only contribute to the production of melatonin but also impact sleep quality. Research has shown that higher body temperatures are associated with a shorter duration of deep sleep. This stage of sleep is crucial for the recovery and repair of tissues and optimal immune system function.

It is suggested the best bedroom temperature for sleep is approximately 65 degrees Fahrenheit. With that said, every person is different, and doctors recommend a range of 60 to 67 degrees Fahrenheit.

Note - if your baby's crib is set up in your bedroom, make sure the temperature is comfortable and safe for them.

Establish a bedtime routine

We know the benefits of a bedtime routine for our little ones, yet we often fail to implement a relaxing routine of our own. We are creatures of habit, and performing the same activities each night helps our brain to recognize when it's time to sleep.

Try adding some of these calming activities to your bedtime routine.

Warm bath
Journaling
A soothing cup of tea
Reading
Prayer or meditation
Relaxation music

Pro Tip - You don't have to wait for your little one to be asleep to start your routine. Some of these activities can be enjoyed with your baby, so you can get to sleep earlier.

Ask for help

While a relaxing sleep environment for new parents is essential, it's only one part of the equation. If your little one finds sleep challenging and you are up all night comforting them, a soothing cup of tea is not likely to solve the problem…(although it can't hurt). Sometimes you need to reach out for help. Don't be afraid to lean on friends and family, and consider hiring a certified pediatric sleep consultant to support you and your little one.

My Sweet Sleeper offers one-on-one personalized coaching sessions tailored to your family's unique needs, or if DIY is more your style, check out our virtual Newborn Sleep Class and ebook sleep guides.

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