Tips for managing sleep deprivation when a baby arrives
The arrival of a new baby is an exciting time, but it also brings sleepless nights and exhaustion for new parents.
Sleep deprivation is common with a newborn, but there are ways to cope and get the rest you need. Here are some tips for managing sleep deprivation in the early months with a baby.
Take turns with night wakings
It’s inevitable that your baby will wake multiple times during the night for feedings and comfort in the first few months. Take turns with your partner getting up with the baby so you can get uninterrupted sleep in shifts. One parent can handle the 9 pm to 2 am wakings, while the other takes the 2 am to 7 am shift. Splitting it this way allows you each to get at least 5 hours of solid sleep.
Nap when your baby naps
Newborns sleep 16-18 hours a day, often in 2-3 hour increments. When your baby nods off, see it as an opportunity to sneak in a nap yourself. Sleep when the baby sleeps, even if it’s just a 20-30 minute power nap. Resting when you can will help you recharge.
Go to bed earlier
Aim to go to bed earlier in the evenings to maximise the sleep you can get before the baby’s midnight wakings. The more sleep you can bank before the interruptions hit, the better you’ll cope with the nighttime schedule. Going to bed an hour or two earlier makes a big difference.
Accept help from others
Don’t try to do it all yourself as sleep-deprived new parents. Accept offers of help from family and friends so you can catch up on sleep. Ask grandparents or close friends to come over for a few hours so you can take a much-needed nap. Or have someone watch the baby while you take a break overnight to restore yourself.
Keep your baby close by
Keep your newborn’s cot or Moses basket in your bedroom for the first few months so you don’t have to fully wake up to tend to them. The closer the baby is kept to you at night, the easier it will be to give quick feedings and soothe them back to sleep. Minimal travel distance helps minimise disruption. For Your Little One offers a range of Moses baskets that provide a cozy and safe sleeping space for newborns, making nighttime care easier.
Use white noise
White noise like a loud fan, special machine or app can help lull your baby to sleep. The consistent, soothing sounds help drown out noises that may stir them awake. Having a white noise maker near the baby’s sleeping area can help prolong their sleep stretches.
Avoid screens before bed
Looking at phones, tablets or TV screens in the evening can make it harder for you to fall asleep. Avoid screen time in the 2 hours before bed so you can unwind and optimise the sleep you get. Screens stimulate your brain while winding down screens-free will prepare you for rest.
Being sleep-deprived with a newborn is temporary. While it feels impossibly hard, you can power through with help and, when needed, Lift Glucose Activ Energy Boost glucose chews.
But remember to reach out for help when you can – it takes a village! With time, your baby will sleep for longer stretches, and things will improve.
