‘I’m a new mum and I’m struggling to get sleep. What should I do?’

Dr Zac Turner has revealed the best sleep tips for ‘desperate’ first-time parents but it’s something anyone can do to get more kip.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner helps a new mum with the challenge

QUESTION: Hi Dr Zac, My partner and I are first time parents, and we are struggling with our baby’s sleep schedule. Do you have any tips? We are desperate to get some sleep of our own. – Sarah, 33, Sydney

ANSWER: People often get a rush of excitement in the first few weeks of their baby’s life, and seem to shrug off their own lack of sleep. Eventually, however, this turns into a nightmare as they find themselves to be complete zombies. It’s very important to set sleep training goals with your baby and to learn strategies so you can all rest easy.

It’s important to ensure you and your baby are ready for sleep training. Picture: iStock

There’s a whole library of studies and self-help books on this topic, written by a number of sleep experts. I recommend you talk with your child’s paediatrician before attempting to educate yourself. It’s important to ensure you and your baby are ready for sleep training.

Before we dive into a ‘seven-day sleep training’ schedule for your baby, let’s go through some ways you can manage your own sleep as a parent.

• Create your own sleep schedule

Bedtimes aren’t just for kids, they are useful for adults as well. Set a time to go to sleep, and a time to wake up.

• Design your sleeping space to be as comfortable as possible

Investing in a good mattress and pillows will go a long way.

• Meditation, deep breathing, or yoga

• Limit screen time before bedtime

• Exercise regularly and eat a healthy diet

• Avoid caffeine, alcohol and nicotine

There are many ‘sleep schedules’ to be found on the internet. I recommend you research a few and find one that best suits you. To put yourself on the right path, here is an example of one seven-day sleep schedule.

Affectionate love between father and newborn baby, father holding his son in arms in apartment

Day One – Set the bedtime routine and stick to it

This is the time to design the routine to put your child to sleep. This can include a bath, story or lullaby. Whatever you choose to happen in the routine, be prepared to stick with it. And remember to set a wake-up time as well. It’s best to set up your baby’s crib near the window to let natural light shine through. This can organise your baby’s circadian rhythm.

Day Two – Make sure your baby is comfortable

On this day you must put all your energy towards making sure your baby is as comfortable as can be. Avoid any possible sources of stimulation during the night as well, however a low hum from a fan, air conditioner or radio can help.

Day three – Focus on the room

Make sure your baby’s room is an environment designed for sleeping! This means keeping it relatively dark and quiet. As I said above, you can use white noise to drown out other noises from your home or nearby.

Day Four – Notice your baby’s sleepiness

By this point you should focus on the baby’s signs they are falling asleep. When you notice these signs, put them to bed. Even if they don’t fall asleep straight away, it’s best to put them down and let them fall asleep on their own.

Day Five – Any means necessary

On day five your baby may be aware of the schedule now. If your baby still requires a dummy, use one. If they are still holding out on you, extend the routine by about 15 minutes. You can also try checking in on the baby a few times as they fall asleep.

Day Six – Commit

Now that you have everything in place, you must commit to this routine for quite some time. Consistency is key to establishing great sleep habits.

Day Seven – Don’t forget about yourself!

Time to celebrate by counting some sheep of your own! Hopefully you will have regained some control now, and you can begin working on your own sleep schedule. Rest easy.

Time to celebrate by counting some sheep of your own! Picture: iStock

If poor sleep persists, it’s always best to consult with your baby’s paediatrician.

Got a question: [e-mail]

Dr Zac Turner has a Bachelor of Medicine and Bachelor of Surgery from the University of Sydney. He is both a medical practitioner and a co-owner of telehealth service, Concierge Doctors. He was also a registered nurse and is also a qualified and experienced biomedical scientist along with being a PhD Candidate in Biomedical Engineering. | @drzacturner