4 tips to establish a healthy sleep routine for you and your baby

For some, the struggle to get a good night’s sleep in pregnancy can last well into baby’s first year.  Whether it’s trying to maneuver around your belly to find a comfortable sleeping position or waking for your third nighttime feeding, restful sleep can feel like a distant memory. However, a little advanced planning and a pre-established sleep routine can help maximize the zzzz’s for both you and your little one.

Here are a few things you can do to establish a healthy sleep routine before the arrival of your newest addition. 

1. Start with yourself.
   While stress is definitely normal during a pregnancy, you may be feeling it acutely in these challenging times. Taking active steps to engage in some pre-sleep self-care will decrease your stress levels and will positively affect both you and your baby. This can be as simple as taking a few deep, cleansing breaths or building 30 minutes of down time into your routine before you turn out the light.
   
   
2. Understand what’s coming.
   Knowing what to expect can help you to prepare for the changes to come. First of all, expect that your sleep will be disrupted when your LO arrives. Consider how you can share nighttime responsibilities so you and your SO can both get the rest you need. Start with a schedule in mind, but be willing to flex. And, remember that daytime sleep is just as beneficial!
   
   
3. Make a plan.
   Make a plan to manage the loss of sleep. One benefit of these unusual times is that both you and your partner may be available to take care of your baby if you are both at home. Dividing the care will give you both a chance to rest. Remember that taking care of the baby while the other is sleeping can allow each of you to develop loving bonds. Schedule those individual moments around your partner’s need for a nap. You’ll both be glad you did.
   
   
4. Create a relaxing ambiance.
   Creating a relaxing ambiance can help everyone find restful sleep. A dark room kept at a comfortable temperature will help little ones get the quality sleep they need. Newborn babies are light sleepers, so adding white noise can help reduce disturbances. Take this time to create a calm atmosphere in your room as well with cozy sheets and comfy pillows. Taking care of yourself allows you to feel healthy, positive, and energized so you’re ready to be the best mom you can be!

Remember, a good night’s sleep is one of the greatest forms of self-care. In these uncertain times, taking care of ourselves can help keep us grounded. We hope these tips will help you and your baby get the rest you both need. Be sure to tag us with your own sleep routine tips, questions, or messages of encouragement and solidarity to all the other mommas out there. Find us on Instagram @PhilipsAvent or on Facebook @Philips.AVENT. 

*Brought to you by Philips Avent*