8 Tips to Try After a Particularly Hard Night With Your Baby
When your little woke 1 million times the previous night and you are tired all the way down deep in your bones, how do you face the day?
Most parents are going to have really hard nights from time to time, and a lot of parents are going to have periods with a lot of really hard nights. Even with the best sleep support in place, it happens.
When you are beyond exhausted, it can be difficult to remember that there are things that can make the day after a really difficult night better. The key is having an idea of what you can do ahead of time because you are unlikely to think of it in the moment. So, what are some options to help you find more energy, calm, and joy on a day you just want to hand your kids off to someone else and crawl back in bed…or alternatively have a non-stop supply of coffee and pastries all day long.
Here are a few of my top tips from many hard nights with my kids.
1. Morning sunlight.
Getting outside in the fresh air and morning sunlight will boost your mood and help your body feel more alert. You can use this idea throughout the day as well. Whenever you are feeling extra draggy, step outside for a few minutes and let the outside bring up your energy.
2. Eat a healthy, nourishing breakfast.
I don’t know about you, but when I’m exhausted I much rather eat sugar. However, a balanced breakfast with protein and healthy fats will set you up better for the day. You need good fuel to power through the exhaustion, especially first thing in the morning.
3. Don’t over drink coffee.
Coffee may be your lifeline on a day like this, but if you go too much past your normal caffeine consumption, you are likely to feel jittery throughout the day. It won’t help you cope better. Although apparently this never happens to my husband.
4. Lower your expectations for the day.
If possible, dropping or delaying responsibilities will make the day easier. Try to keep it as simple and easy as you realistically can.
5. Find time for a nap if possible.
Napping can really save a beyond exhausted day. Co-napping with your little or having someone take them for an hour to give you a solo nap can both be great options.
6. Turn on some music that makes you happy.
Pick something that makes you want to sing and dance or reminds you of good times. It can really help bring your energy up.
7. Call a friend you know will be supportive.
There’s nothing like connection when you are feeling at your lowest. Sometimes the validation and encouragement of someone close to you can be just enough to help you through a hard day after a hard night. Make sure they are someone who will be encouraging. An exhausted day is not the time for someone who will say something to undermine your confidence.
8. Extend yourself compassion.
Parenting is hard. Difficult nights with a baby or toddler are hard. Extend the same kindness to yourself that you would to a friend struggling through a challenging day. You are a great parent doing a great job on a hard day.