As exciting and fulfilling as parenthood is, the early days with a newborn can be physically and emotionally exhausting. Sleep deprivation becomes a common reality as you adapt to the unpredictable sleeping patterns of your little one.
In fact, research confirms that new parents lose significant amounts of sleep in the months after their baby is born. While this experience is normal, it can seriously affect your ability to function, leading to problems like mood swings, difficulties concentrating, and even a higher risk of postpartum depression.
So, how can you get more rest while still meeting the demands of caring for your newborn? This article will explore five practical ways to improve your sleep as a new parent. Whether you’re breastfeeding, bottle-feeding, or sharing duties with a partner, these strategies will help you navigate those sleepless nights with a bit more ease.
The Reality of Sleep Deprivation for New Parents
First, let’s acknowledge a hard truth: you won’t get the same sleep you did before becoming a parent. Your nights will often be fragmented, and you’ll likely need to adapt to short bursts of sleep rather than long, uninterrupted hours.
According to a study conducted in Germany, parents experienced a significant decline in sleep satisfaction during the first three months after birth. In some cases, parents didn’t see their sleep fully return to pre-pregnancy levels until six years after their child’s birth.
But don’t despair—most parents find a new rhythm over time. While complete, uninterrupted sleep may be rare for now, there are ways to cope with sleep deprivation and gradually improve your rest as your baby grows. Let’s dive into five practical strategies that can help you get better sleep during this challenging phase.
1. Pump and Sleep: Share Nighttime Feedings
For the first few months of life, your newborn will need to eat every two to four hours. If you’re exclusively breastfeeding, this means that you’ll likely be waking up just as frequently to nurse your baby. After weeks of interrupted sleep, the exhaustion can feel overwhelming. One effective solution is to introduce bottle-feeding to share the nighttime feedings with your partner.
If breastfeeding is going well and your baby is gaining weight appropriately, you can start pumping breast milk and introducing a bottle by the time your baby is about three to four weeks old. Here’s how you can use this strategy to maximize your sleep:
- Pump your breast milk before heading to bed, say at 9 p.m.
- Let your partner handle the next feeding, usually around 10 or 11 p.m., by giving your baby the bottle.
- This allows you to get a good stretch of sleep from 9 p.m. to about 1 a.m., when your baby will likely need to eat again.
For many new parents, even a four-hour stretch of uninterrupted sleep can make a world of difference. However, if you’re dealing with engorgement, clogged ducts, or low milk supply, consult your healthcare provider before adopting this strategy, as it may aggravate those conditions.
What If You’re Bottle-Feeding?
If you’re using formula or are supplementing, you and your partner can easily alternate night feedings. You might agree that your partner handles the 10 p.m. to 2 a.m. shift, while you take over from 2 a.m. until morning. This can help ensure that both parents get some rest without feeling completely drained the next day.
2. Set the Stage for Sleep: Create a Relaxing Environment
Newborns don’t have a set sleep routine or circadian rhythm right away, but you can help set the stage for better sleep by creating a calming environment for both you and your baby. Here are some tips to create a sleep-friendly setting:
Breastfeeding
Your breast milk contains an amino acid called tryptophan, which helps your baby produce melatonin, the hormone responsible for regulating sleep. Interestingly, breastfeeding also releases hormones that help you relax and fall back asleep more easily. To make the most of this natural benefit:
- Keep your baby close to your bed in a safe sleeping space, such as a bassinet.
- Use a low light or nightlight during nighttime feedings to avoid fully waking yourself or your baby.
- Try to minimize disruptions by only changing diapers when necessary—usually only for poopy diapers at night.
Bottle-Feeding
If you’re bottle-feeding, prepare everything you need for nighttime feedings in advance. Set out bottles, formula, and any other necessary supplies before going to bed so that you’re not fumbling around in the dark when your baby wakes up hungry. Skip cleaning up until morning to minimize nighttime distractions and save your energy for what matters most: getting back to sleep.
The goal is to maintain a calming environment for both you and your baby, so you can quickly fall back asleep after feedings. Just remember: Avoid bed-sharing, as it increases the risk of sudden infant death syndrome (SIDS) and may also result in less restful sleep for both you and your baby.
3. Schedule Night Shifts: Split Duties with Your Partner
Sharing nighttime duties with your partner can be one of the best ways to combat sleep deprivation. If you’re both working together to care for your baby, it’s easier to ensure that each of you gets a decent chunk of sleep. The strategy of splitting shifts can vary based on your specific needs and schedule. Here are a few options to consider:
Alternating Nights
One option is to alternate who takes care of the baby each night. For example, you might handle all the feedings and diaper changes on Monday night, while your partner takes over on Tuesday night. This allows you to sleep more soundly every other night, giving your body and mind the chance to recharge.
Shifting in Blocks
If alternating nights doesn’t work for your family, try splitting the night into manageable blocks. One parent can cover the 10 p.m. to 2 a.m. shift, while the other handles the 2 a.m. to 6 a.m. window. This way, both parents get some sleep during the night, making it easier to function the next day.
Seek Help from Loved Ones
Don’t hesitate to accept help from family and friends. If your loved ones offer to assist, consider setting up a rotation where they can come over for a night shift once or twice a week. Postpartum doulas are another option. These professionals can care for your baby overnight, allowing you to rest while still ensuring your little one is well cared for.
4. Sleep in Separate Rooms for Deep Rest
Sometimes even sharing night shifts isn’t enough to guarantee restful sleep. If you’re a light sleeper or find yourself waking up every time your baby stirs, consider sleeping in separate rooms for the night. Your partner or a helper can take care of the baby while you sleep in a different room to minimize disruptions.
If you’re breastfeeding, this strategy can still work with a bit of coordination. Your partner can bring the baby to you when it’s time to nurse, and then return them to the other room after the feeding. While it’s not a perfect solution, it allows you to maximize your rest, especially on nights when you desperately need it.
5. Go to Bed Early: Make Sleep a Priority
One of the simplest ways to improve your sleep is to go to bed early. It’s tempting to stay up late for a bit of peace and quiet after your baby falls asleep, but try to prioritize your sleep over other tasks. Even going to bed an hour or two earlier can help you get more rest overall, especially in the early months when your baby’s sleep schedule is erratic.
Sure, the house may be messy, and you may feel like there’s always something else to do, but remember: this stage of life is temporary. The more sleep you get now, the better you’ll feel, and the more energy you’ll have to tackle those tasks during the day.
Coping with Sleep Deprivation
Even with the best sleep strategies, it’s impossible to fully escape sleep deprivation as a new parent. However, there are ways to cope with the exhaustion:
- Naps: Try to sneak in daytime naps when your baby is sleeping. Even a short 20-minute nap can help you feel more refreshed.
- Ask for help: If friends or family offer to help with chores, cooking, or childcare, say yes! Don’t be afraid to ask for the assistance you need.
- Self-care: Stay hydrated, eat nourishing snacks, and find small moments to relax and unwind during the day.
Final Thoughts: Finding Balance in the Newborn Stage
As a new parent, sleep will likely be scarce in the first few months, but by adopting these strategies, you can maximize your rest and improve your overall well-being. Whether you’re pumping, bottle-feeding, or alternating night shifts with your partner, the key is to create a system that works for your family and allows you to recharge.
Remember, this phase won’t last forever. Your baby’s sleep patterns will improve over time, and so will yours. In the meantime, take care of yourself, lean on your support system.
