Before your baby was born, you likely heard someone joke, “Enjoy your sleep while you can.” Now that your little one is here, that advice probably feels all too real, as sleep deprivation becomes a familiar part of new parenthood. While it may seem like sleepless nights are just a given, it doesn’t have to be that way. Sleep isn’t just crucial for your baby—it’s just as important for you. Getting enough rest is key to feeling good, lowering stress, improving your mood, and even keeping your body strong and healthy.
Even if it feels impossible to get those recommended hours of sleep right now, it’s still achievable. Here are some practical tips to help new parents catch up on rest.
**1. Sleep When the Baby Sleeps**
Take advantage of your baby’s naptime and get some rest yourself. This might not feel natural—especially if you’re tempted to use that time for chores—but your body and mind need it. Even short naps, like 15 to 20 minutes of light sleep, can recharge you. Sleep deprivation increases your susceptibility to stress and can affect how you interact with both your baby and your partner, so make rest a priority.
**2. Manage Your “Second Wind”**
When your baby finally falls asleep, you might feel a rush of energy and start tackling chores or catching up on work. Resist the urge to overdo it. Instead, focus on creating a relaxing bedtime routine to help you wind down. Take a warm bath, read a book, meditate, or stretch. Avoid screens before bed as they can make falling asleep harder. Keep caffeine, heavy meals, and alcohol to a minimum in the evening, as they can interfere with restful sleep.
**3. Keep Your Baby Close—but Safe**
To make nighttime feedings and comforting easier, consider room-sharing by placing a crib or bassinet near your bed. This setup is particularly useful during the first six months when frequent wake-ups are common. However, avoid sharing the same bed with your baby, as it increases the risk of SIDS (sudden infant death syndrome). Room-sharing allows for bonding and convenience without compromising safety.
**4. Take Shifts with Your Partner**
If you’re parenting with a partner, split nighttime duties so both of you get some uninterrupted rest. For instance, one parent can handle early night wake-ups, while the other covers the later hours. If you’re breastfeeding, consider pumping milk in advance so your partner can take care of one feeding while you sleep.
**5. Accept Help**
Don’t hesitate to ask friends, family, or even a hired postpartum doula for assistance. Loved ones can help with nighttime care, chores like dishes or laundry, or even meal prep. If possible, take advantage of conveniences like grocery delivery services. Remember, people are usually happy to pitch in and spend time with your baby while you catch a break.
**6. Use Parental Leave Wisely**
If your workplace offers parental leave, take full advantage of it. If your partner can also take time off, it’s a great opportunity to bond as a family and share responsibilities. Research shows that parental leave can ease stress, improve mental health, and help with postpartum recovery—all of which contribute to better sleep.
**7. Don’t Forget Self-Care**
Parenthood brings major changes, but it’s essential to make time for yourself. Whether it’s a massage, a walk in the park, listening to music, or catching up with a friend, find activities that recharge you emotionally and physically. Support groups for new parents can also help alleviate feelings of isolation. If poor sleep or symptoms of postpartum depression persist, reach out to a healthcare provider for support. There are effective treatments available to help you through.
**The Bottom Line**
Getting enough sleep as a new parent may seem like an uphill battle, but it’s vital for your overall health. Sleep deprivation can affect your brain, heart, immune system, and more. While it might feel like this phase of sleepless nights will last forever, it won’t. Soon enough, your baby will begin sleeping for longer stretches, giving you the chance to enjoy more rest.
Hang in there—better sleep is on the horizon. If you’re struggling to get enough rest, consider seeking help from your doctor or a sleep specialist.