5 Tips For Sleep-Deprived Moms That ACTUALLY Work

5 Tips For Sleep-Deprived Moms That ACTUALLY Work Working moms especially working moms with young infants juggle a lot of responsibilities. Unfortunately, sleep is often the first thing that gets sacrificed. Research indicates thatless than half of mothersget seven hours of sleep a night, and the numbers are even worse for parents with children under six months just five percent get eight hours of sleep, and almost 20 percent of new mothers sleep poorly every night.To some degree, losing sleep with a new child is inevitable. Working moms have it especially hard, as tips like sleep when your baby sleeps dont work so well when youre at work. However, that doesnt mean that theres nothing to be done. Here are some tips for working moms to get better sleep, especially with a newborn.1. Let go of the guilt.Working mom guilt is a real thing, and it makes you feel like any time not spent directly caring for your child or working on your career is wasted. If youre not careful, this guilt wi ll keep you from taking care of yourself and doing the things that you need to do (like sleep). Its important to recognize that you dont need to feel that guilt, especially when it comes to bedtime. Sleep is not a luxury its vitally important. How important? Studies show thatthe cognitive effects of sleep deprivation are similarto those of high blood alcohol content. It inhibits memory, creativity and adaptability. Moreover, sleep deprivationhas a negative effect on your mood, making you prone to hostility and irritation. It even increases your risk of postpartum depression. These effects make it impossible to parent well or work well. Stop feeling guilty, and do what you need to do to get sleep.2. Sleep when your baby sleeps.As noted above, taking advantage of your babys naptimes isnt practical if youre at work during the day. So why include this? Before you write this tip off altogether, consider what time you go to sleep at night and what time you wake up. Do you put your baby d own and then spend several mora hours working around the house or trying to relax? Do you wake up early to take a long shower?Theres no doubt that me time is important, especially for a new mother, but remember the effects of sleep deprivation. Sleep must be a priority. If you need to go to bed at 8 p.m. to get enough sleep, do so. Cleaning can wait, and you can catch up on your favorite shows when your baby starts settling into more regular sleep patterns,probably around months 4 - 6. Likewise, if you can sleep in even a little later in the morning, do it Its worth abbreviating your morning routine to get enough rest.3. Create good sleeping habits.Start earlyhelping your baby sleep better at night. Keep them active during daytime hours, develop a bedtime routine, and keep the room dark and quiet at night. These habits help your infant recognize that nighttime is for sleeping. As they start sleeping better, so will you. Keep in mind that bedtime challenges will change as your baby a ges, and youll have to adapt. Check outthis article for advice from a pediatricianon dealing with toddlers at bedtime.Its important to cultivate good sleep habits in yourself, too. Get more out of the sleep you do manage to get bydeveloping good sleep hygiene. Avoid using screens before bedtime, dont drink caffeine in the evening and create a peaceful sleep environment. This will help you fall asleep faster and sleep more solidly, even if you only get a few hours.4. Clear your mind.A common problem, especially for working moms with a lot on their minds, is lying down at night and finding yourself unable to fall asleep. Good sleep hygiene can help, but oftentimes this is due to a racing mind that wont slow down. With the stresses of work family, and everything else, it can be hard to relax and fall asleep.Research has shown its possibleto combat this insomnia through mindfulness meditation. Mindfulness focuses your mind on the present, which means you cant worry about everything else thats going on.Try a simple mindfulness exerciseshortly before bedtime to banish stress and slow down your mind. Worries about your baby or your job can wait until tomorrow, and you can get some much-needed rest.5. Get some help.As you try these strategies, be sure to enlist help where you can get it. If at all possible, try creating a strategy topass off some nighttime responsibilitiesto your partner. This can be more difficult if you breastfeed, but even having your partner take care of diapers or get the baby back to sleep can make a big difference. Have an honest talk with your partner about your needs, and work together to create a strategy that works for both of you.If you have the means, you can also consider outside help.Getting a night nurseto tend to your baby is one of the best ways to ensure you get nighttime sleep. As an added bonus, many night nurses can help train your baby to sleep better. If its too expensive to have someone come every night, try one or two nights a week. Even an occasional night of uninterrupted sleep will make a big difference in your quality of life.With these tips, your new journey as a working mom can become less exhausting and more rewarding. Try them out tonight, but remember to be patient with your newborn and with yourself. You both will be figuring things out for years to come, but sleep wont always be so difficult. Celebrate the successes you have, and enjoy the journey.--Alice is a freelance writer specializing in wellness, business and tech. She is passionate about writing articles that help empower others to achieve their goals