Rest and Sleep

Evidence  

https://pmc.ncbi.nlm.nih.gov/articles/PMC6231258/ 

Gunhild Nordbø Marthinsen, Sølvi Helseth, Liv Fegran 

The event of a preterm birth has been associated with maternal and parental distress. Recent studies have reported negative effects on parental sleep because of feelings arising from the preterm birth experience. Sleep is important for parents’ own physical and emotional health, as well as for their abilities to cope with illness, support their child and family members, participate in decision making and maintain relationships. Sleep is also a critical determinant of physical and mental health. 

Education 

After giving birth, getting enough rest and sleep is crucial for your recovery. Your body needs time to heal, and adequate sleep helps repair tissues, restore energy, and support emotional well-being.  

When your baby is in the Neonatal unit, it can be especially difficult to balance rest with frequent visits and pumping sessions.  

Rest when you're home 

It’s natural to feel that you should stay by your baby’s side, but taking time to rest at home will give you the energy to be more present during your visits. 

Use hospital facilities for parents 

The constant noise of the Neonatal unit, combined with stress or fatigue, can make it difficult to unwind. Many hospitals have quiet spaces like prayer rooms or lounges where you can retreat for some peace, even if just for a few minutes. Finding a calm environment away from the hustle of the Neonatal unit can help you recharge and relax. 

Aim to go for a gentle walk each day 

Spending long hours in the Neonatal unit can be both mentally and physically exhausting. If possible, share caregiving duties with your partner or support person and take turns stepping out for a break. Fresh air, movement, and even a few moments of sunlight can help refresh your body and mind, making it easier to rest when the opportunity arises. 

Keep a Journal 

Writing in a journal can be a helpful way to express your thoughts, reflect on your journey, and track your baby’s progress. Journaling can also improve your mood and provide emotional release. Whether it’s a private journal for yourself or letters to your baby, the act of writing can offer comfort and help you feel more in control. You will find a Journal in your NICU Survival pack. 

Reading 

Reading can provide a welcome distraction and a way to relax during long hospital stays. It can also be a soothing activity for both you and your baby. Consider reading aloud to your baby, as hearing your voice can provide comfort and help strengthen the bond between you. 

Meditation  

Try simple relaxation exercises such as deep breathing, mindfulness, or muscle relaxation. These can be done right at your baby’s bedside. There are also smartphone apps that can guide you through these exercises, helping you unwind even in a busy hospital environment. 

Sleep 

For mothers who are expressing breastmilk when their baby is in the Neonatal unit, waking up to pump can disrupt sleep patterns. Here are some strategies to help manage this: 

• Plan your pumping schedule: Work with your healthcare provider or lactation consultant to create a pumping schedule that fits your baby's needs and allows you to get as much sleep as possible. 

• Consider hands-free pumping: If you have a hands-free pump, it may allow you to rest while expressing milk, giving your body a chance to relax even if you're not fully asleep. 

• Alternate pumping and rest times with your partner: If you’re able to, consider having someone else handle other nighttime tasks such as cleaning equipment, tending to other children so you can focus on rest between pumping sessions. 

To improve your sleep quality, consider: 

• Keeping up with nutrition and hydration is important, especially when breastfeeding or pumping, as it supports energy levels and recovery. 

• Light activities like stretching or walking can help improve your sleep. 

• Limit screen time and create a calming bedtime routine to signal your body that it's time for rest.

Empowerment  

If you’re struggling with sleep, speak to your healthcare provider. Ongoing sleep issues, combined with the physical and emotional demands of new motherhood, can affect your mental health, so don't hesitate to reach out for help. 

Useful Links  

Miracle Babies Foundation 

https://www.miraclebabies.org.au/content/looking-after-yourself/gjrf94 

https://www.miraclebabies.org.au/content/hints-tips-from-other-parents/gjrjvs 

https://www.miraclebabies.org.au/content/nurturetime/gjneyo 

COPE – Centre of Perinatal Excellence  

https://www.cope.org.au/new-parents/emotional-health-new-parents/ 

PANDA - Perinatal Anxiety & Depression Australia 

https://panda.org.au/ 

For When – Perinatal Mental Health and Wellbeing 

https://forwhen.org.au  

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