Ep157: New Parent’s Tips for Sleep: Navigating Circadian Disruption and Other Challenges for New Moms with Dr. Jade Wu

OVERVIEW

We can have the knowledge and we can try our best. Sometimes it's just not possible especially if you have a colicky newborn, especially if you have another child or another children already, you are just so pulled in so many directions.

It sounds like there are a lot of challenges that new parents face when it comes to sleep. Dr. Jade Wu explained that there are three main issues: circadian disruption, curtailed sleep or not getting enough sleep, and hyperarousal due to stress and hormonal changes. The first issue is caused by the fact that babies do not have a circadian rhythm when they are born, so they may sleep during the day and night without any pattern. As a result, parents also end up sleeping in broken up chunks, which can disrupt their sleep patterns. The second issue is that parents may not be getting enough sleep because they have to care for their newborn during the day and may have to work, take care of other kids, or do other tasks that prevent them from sleeping during the day. Finally, the third issue is that the stress and uncertainty of being a new parent can cause hyperarousal, making it harder to fall asleep and stay asleep.

Welcome to the Deep Into Sleep Podcast! Today, we have a special guest and conversation with Dr. Jade Wu PhD, DBSM. She is a frequent guest on popular TV, radio, and podcast shows such as NPR and ABC News, and contributor to publications including BBC News, Huffington Post, and Women’s Health. She is a former writer and host of the popular Savvy Psychologist podcast, which reached tens of thousands of listeners from around the world each week with evidence-based and actionable mental health tips. She also spreads the science of sleep and health equity to corporate audiences.

At Duke University School of Medicine, Dr. Wu’s research focuses on treating sleep disorders in those with chronic illness. She presents at international academic conferences and serves as a reviewer for top-tier scientific journals, such as Behavioral Neuroscience, Sleep, and Sleep Medicine Reviews. She is the former Co-Chair of Outreach and Public Education at the Society of Behavioral Sleep Medicine.

In this episode, Dr. Wu provides some tips for new parents to ensure they and their babies get adequate sleep. She advises parents to establish a consistent sleep routine, including a regular wake-up and bedtime. She also recommends getting natural light exposure during the day, and if not possible, using a light box or light glasses. She cautions against inconsistent napping, which can confuse the circadian rhythm and cause sleep disturbances. Instead, she suggests strategic napping, preferably one consolidated nap once a day, and keeping the nap to a reasonable duration of an hour or an hour and a half at most. She advises parents to be forgiving and accepting of themselves and their babies since it is not always easy to follow the best practices.

So, let's join the conversation!

Change is a little bit more under our control. Whether the baby has a circadian rhythm, when they gonna do that, we cannot fully control it. We can go with it, observe, try our best, but the light, at least that's something more doable. - Dr. Jade Wu

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WHAT WILL WE LEARN

It's important for new parents to prioritize their own sleep and prioritize creating a sleep-friendly environment for their baby.
Circadian rhythms are important for both adults and babies and can be influenced by exposure to light.
Natural light is the best source of light for regulating circadian rhythms, but light boxes or light glasses can be used as alternatives.
Napping strategically is important for new parents to ensure they get enough sleep at night and maintain consistent sleep patterns.
Consistency is key when it comes to sleep patterns and napping.
Napping for too long or at irregular times can interfere with nighttime sleep and lead to a vicious cycle of insomnia.
It's important to prioritize safety when napping, especially if feeling too sleepy to function properly.
A supportive sleep environment for babies includes keeping the room cool, using white noise or other soothing sounds, and avoiding over-stimulation.
Maintaining a consistent bedtime routine can help babies establish a healthy sleep pattern.
Flexibility and self-forgiveness are important for new parents when it comes to implementing sleep practices and routines, as circumstances may not always allow for adherence to "best practices."

Are you so sleepy that you cannot focus? Are you tired of getting through the day drinking coffee? Are you worried how your poor sleep may impact your health? Checkout Dr. Yishan Xu’s Insomnia Treatment Course!

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