2780: Sleep Deprivation & Post-Partum Sleep - Sleep Timing & Night Shifts When Caring for a Baby

[00:00:00] Have you ever noticed how a calm mind can really set the stage for a good night's sleep? That's the idea behind our new podcast, Good Sleep. Greg, our host from Optimal Relationships Daily, is here to help ease you into a peaceful night's rest with some positive affirmations. And these affirmations aren't just comforting, they can help ease anxiety and nurture positive thoughts, setting you up for true good sleep.

[00:00:24] So, press play on Good Sleep tonight, because a good tomorrow starts with a good night's sleep. Just search for Good Sleep in your podcast app, and be sure to pick the one from Optimal Living Daily.

[00:00:38] It's another Q&A edition of Optimal Health Daily, and I'm Dr. Neal Malik. Hey there, happy Friday and welcome to another Q&A edition of Optimal Health Daily, where I answer your health questions related to fitness, diet and nutrition, and more.

[00:00:52] You send in the questions, and I answer them for you. Oh, and if you do send in a question, and you're in the U.S., we'll mail you a copy of our hardcover workbook.

[00:01:02] Now, if you're outside of the U.S., we'll email you a PDF version. So, what's the easiest way to send in a question? Just email it to health at oldpodcast.com.

[00:01:13] All right, and with that, let's finally get to today's question as we optimize your life.

[00:01:23] Today's question came via email.

[00:01:26] Sydney writes,

[00:01:26] Hi, OHD. I want to know about the best way to deal with sleep deprivation. Right now, I have a newborn, and as the primary caretaker, I have not gotten a full night's rest in weeks.

[00:01:38] Is there any wisdom for what's the most optimal way to rest when sleeping for 12 hours straight, 7 days in a row, isn't an option?

[00:01:46] For example, is there any advantage to taking turns doing the night shift with my partner to get a full night's rest every other night, or to instead break up the night shift every night with my partner to get a consistent 5 hours of sleep every night?

[00:02:01] I know sleep is key for working out in recovery. So, in this sleepless season, is it even worth working out?

[00:02:09] Thank you so much for taking the time to send in your questions, Sydney, and congratulations on the newest addition to your family.

[00:02:16] I've been told I wasn't the easiest baby. I would refuse to fall asleep until I was rocked to sleep, or my dad would have to drive me around in his car until I finally did fall asleep.

[00:02:29] Then, when I did go to sleep, I would wake back up within an hour or so, crying.

[00:02:34] Now, how my parents were able to function is still a mystery to this day.

[00:02:38] I hope for you and your partner's sake, Sydney, that your newborn isn't like me as a baby.

[00:02:44] I tried looking up studies to see if there were some solutions to this issue.

[00:02:48] What are new parents to do about the sleep deprivation they experience?

[00:02:52] The types of studies that kept popping up were those that reported on new parents' lack of sleep and how common it is,

[00:02:59] experiences with postpartum depression, and increased stress levels.

[00:03:04] One study even found that parents' sleep quality doesn't go back to pre-pregnancy levels until the child is 6 years old.

[00:03:11] Luckily, that same study found that within 6 or 7 weeks after the child's birth,

[00:03:16] parents usually start to see improvements in their sleep patterns.

[00:03:19] But, again, it may not go back to pre-pregnancy days until the child's entering kindergarten.

[00:03:26] Now, you're right, Sydney.

[00:03:28] Trying to get the recommended 7 to 9 hours of uninterrupted sleep each night is simply not possible.

[00:03:34] And that would be an unrealistic expectation at this point.

[00:03:38] So, what are some practical tips that new parents can use to get better sleep in the short term?

[00:03:43] Like, you know, right now.

[00:03:45] Again, I really couldn't find a lot of studies on this topic.

[00:03:48] So, I had to rely on what health professionals recommend anecdotally.

[00:03:52] So, here are their suggestions.

[00:03:56] First, prioritize sleep.

[00:03:58] Meaning, when the baby's asleep and you have the option to either use that time to do household chores or sleep,

[00:04:05] choose sleep.

[00:04:06] Those naps throughout the day, even if they're short, are very important.

[00:04:11] That brings us to the next potential obligation, entertaining.

[00:04:15] Lots of friends and family are going to want to see the baby.

[00:04:19] It will feel wonderful for you, your partner, and the baby to experience all of this love and support.

[00:04:25] But it won't feel like love and support if you're so exhausted that you can't even work up a smile to greet them.

[00:04:31] So, it's okay to say no for now and reschedule their visits at a time when you and your partner are feeling a bit more rested.

[00:04:39] But something you can do when friends and family call to schedule a visit is to bring on the next tip.

[00:04:46] Ask them for help.

[00:04:48] They don't need to babysit, but instead, maybe they could help with some of those chores that are not getting done because you needed the rest.

[00:04:56] And Sydney, you asked whether taking turns with your partner to handle the night shift to give each other a break and get a full night's rest is a good option.

[00:05:04] According to health professionals, yes, do that.

[00:05:08] Also, as you suggested, the other option would be instead of alternating entire nights, you and your partner could take shifts during the night.

[00:05:17] For example, one of you could take the 9 p.m. to 2 a.m. shift and the other the 2 a.m. to 6 a.m. shift.

[00:05:24] If you do decide to alternate nights or night shifts, this next suggestion is super important.

[00:05:32] Sleep in separate rooms.

[00:05:35] The parent that's off-duty should sleep away from the parent with the baby to prevent sleep interruptions.

[00:05:42] And lastly, we want to be sure we're still using other sleep hygiene techniques, like keeping the room we sleep in dark and cool.

[00:05:50] Now, what about squeezing in that workout?

[00:05:54] Getting in a workout doesn't need to be the priority, but if you have the energy or the drive to get in some activity, then absolutely go for it.

[00:06:03] A meta-analysis found that those that were active postpartum were less likely to experience postpartum depression,

[00:06:10] and staying active can help with post-pregnancy weight loss.

[00:06:14] It may be best, though, to start with some light activity.

[00:06:17] Walking, even gentle stretching or deep breathing exercises may be the best place to start.

[00:06:24] It's probably not the best time to think about getting in a high-intensity interval training workout.

[00:06:29] So, if you were able to squeeze in some sleep and you feel a little bit energetic,

[00:06:35] absolutely some light activity could be helpful.

[00:06:41] While we can't control every aspect of our future health, we can be proactive about it.

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[00:07:25] Unlike your calendar age, this number could actually decrease with lifestyle changes.

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[00:07:33] Go to 23andMe.com slash OHD for your limited time offer.

[00:07:39] That's 23andMe.com slash OHD.

[00:07:45] I wish you and your family all the best, Sydney.

[00:07:48] And again, congratulations on the newest addition to your family.

[00:07:52] And of course, thank you for taking the time to send in your question.

[00:07:55] Now, if you want to send in a question to be answered right here on the show

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[00:08:21] Or you can do it the old-fashioned way and call in your question.

[00:08:25] The number is 161-ILOVE-OHD.

[00:08:29] That's 1-614-568-3643.

[00:08:35] Thank you so much for doing that.

[00:08:37] Answering your questions is my favorite part of the show.

[00:08:40] But that'll do it for another Q&A edition of Optimal Health Daily.

[00:08:43] Thank you so much for listening every day and all the way through.

[00:08:46] And I hope you have a great start to your weekend.

[00:08:48] And I'll see you back here tomorrow where your optimal life awaits.