As a mother, it's only natural to want the best for your child, including their sleep, especially if you've worked hard to establish good sleep habits and are recovering some of your sleep debt. But what happens when you begin to aim for the unattainable goal of "perfect" sleep for your baby? Sleep perfectionism can creep into a new mother's life, turning the typical irregularities of a baby's sleep schedule into a source of anxiety.
The pursuit of ideal baby sleep can result in increased stress levels and leave mothers feeling anxious. Instead of enjoying a cup of tea and a well-deserved break during nap time, some mothers spend the entire time feeling nervous, watching the clock, and worrying if the nap isn't precisely as long as it's supposed to be.
In reality, there's no such thing as perfect sleep; we all experience good nights and bad ones. Sometimes we easily take a well-deserved nap, and other times we struggle to fall asleep. Recognising this can be the first step in liberating yourself from the constraints of sleep perfectionism.
Here are some strategies that can be helpful:
1. Understand the Sleep Patterns of Infants
Newborns don't establish a consistent sleep-wake cycle until they're around 3 months old. They require time to develop their own circadian rhythms. Acknowledge that irregular sleep is entirely normal for babies in the first few weeks of life, and it doesn't reflect your competence as a mother.
2. Establish a Consistent Bedtime Routine
Babies thrive on routines. Create a soothing bedtime ritual that can signal to your baby that it's time to wind down and sleep. This may involve a warm bath, a lullaby, or a bedtime story. Consistency is more important than perfection. What matters is creating a safe, soothing environment that promotes sleep.
3. Employ a "Pause"
A technique recommended by many baby sleep experts is the "pause." When your baby wakes or stirs, instead of rushing in, pause for a moment. Babies often self-soothe and return to sleep on their own. This can help them develop self-soothing skills and reduce sleep-related anxiety for you.
4. Limit Screen Time for Babies
The blue light emitted by electronic screens can disrupt your baby's sleep-wake cycle. Try to restrict your baby's exposure to screens, especially close to bedtime. Instead, engage in calming, screen-free activities.
5. Practice Self-Care
Taking care of a baby is demanding. Remember to take care of yourself as well. Self-care can include simple activities like a short walk, a relaxing bath, or a moment of mindfulness. When you're calm and relaxed, it's easier to cope with sleep disturbances without escalating into anxiety.
6. Join a Support Group
Connecting with other mothers who are facing similar challenges can be reassuring. It's also an excellent way to exchange advice, share experiences, and find reassurance. Remember, it's okay to ask for help, and no one is perfect, despite what social media might suggest.
Striving for perfect sleep for your baby can easily slip into sleep perfectionism, which only increases stress and anxiety. It's important to understand that perfection is a myth—in sleep and in motherhood. You're doing a great job even if your baby's sleep isn't perfect.
Break free from the perfectionism trap, and you'll discover that both you and your baby can have a more restful night.