Little things make a big difference
Researchers have discovered the perfect nap length to avoid the post-nap hangover and grogginess. It’s called “sleep inertia.” Would you guess it’s only 10-20 minutes? That’s right. You can lay your baby down for a nap, plop down for a 20-minute nap and then get up before your baby does. If there are opportunities for you to nap longer during the daytime in those early weeks at home with a newborn, go for it!
Squeeze in a nap or two
With help at home, it’s possible for you to get 1-2 completed sleep cycles during the daytime, and 2-3 during the night. Track approximately how many sleep cycles you’re getting each day in the early weeks as your goal should be to get at least 4 sleep cycles within each 24-hour period. You will need to sleep during the day as well as at night in order to achieve this goal. With at least 4 sleep cycles plus recovery naps, you will set yourself up with healthy sleep habits in the early days of your parenting journey. Remember that naps are a proactive, healthy habit to help you be the best and most present parent possible.
Sample sleep routine for parents
✓ 1 adult sleep cycle completed
✓ 1 recovery nap
✓ 2 adult sleep cycles completed
✓ 2 + adult sleep cycles completed
Total sleep for you: 5 Completed Sleep Cycles + 1 Recovery Nap