Becoming a new parent is truly one of life’s most stunning journeys, but finding ways to get better sleep as a new parent can feel impossible. Those long nights filled with erratic feeding schedules and endless diaper changes can leave you utterly drained. Remember, you’re not alone in this—simple strategies and mutual support can help you reclaim the rest you need.
According to the Sleep Foundation, feeling exhausted can contribute to feelings of depression and anxiety. This can impact both parents and their little ones. Getting enough sleep for everyone can lower the risk of mood swings. Also, it paves the way for a more enjoyable and fulfilling postpartum journey.
There are practical ways to snag better sleep, even amidst the whirlwind of new parenthood. It’s all about discovering small, doable strategies that work for you. It enables you to grab the much-needed moments of rest. A few tips can make a difference, and you feel refreshed and recharged. This article explores ways to improve your sleep as a new parent.
A tip for new parents is to “sleep when your baby sleeps.” While it might seem like an easy suggestion, it’s a strategy for catching up on that precious sleep you’ve been missing.
The National Health Service states that caring for a baby can wear you out, particularly in the early months after they arrive. Many parents learn to handle a bit of tiredness. If you are feeling low, cranky, and unable to enjoy things, you must find ways to get more sleep. You must at least grab some moments of rest.
Instead of using your little one’s nap time to tackle chores or respond to emails, focus on getting some sleep. Even a quick 20- or 30-minute nap can work wonders for your energy levels. You should always be productive, but don’t forget that your body needs rest.
You can team up with your partner or a family member to take turns watching the baby. With this, both have a chance to recharge. Cherish those quiet moments as they are truly precious.
Create a Good Sleep Hygiene
Establishing appropriate sleep hygiene can transform the experience for new parents desperate for quality shut-eye. Create a calming atmosphere and habits that signal your body it’s time to relax. Start by having a regular bedtime routine.
Simple actions like dimming the lights and playing soothing music can help your brain understand that sleep is on the way. Ensure your bedroom feels quiet and snug. Invest in blackout curtains and a white noise machine for comfort.
Avoid caffeine and heavy meals before bed, and unwind with deep breathing or gentle stretches. While it can be challenging with a newborn, these little steps can help your body and mind ease into rest. It makes the precious sleep moments feel more rejuvenating.
Maintain a Nighttime Feeding Schedule
Keeping a nighttime feeding schedule can impact how much sleep you manage as a new parent. Newborns need to feed often, but a consistent routine can help you and your little one know what to expect. Try to make those nighttime feedings as calm and relaxed as possible. For breastfeeding moms, keep everything you need close by.
Breastfeeding is best for the newborn, but it may not always be possible. If you are using bottles, think about preparing them ahead of time. It makes those late-night wake-ups a bit easier.
Feeding your baby with formula milk makes it essential that you stay aware of its drawbacks. The ongoing NEC lawsuit claims that cow’s milk-based formulas may heighten the risk of necrotizing enterocolitis in premature infants.
TorHoerman Law views that for families, the impact of the condition can be devastating. You may get compensation for the medical bills, but you don’t want your baby to suffer. It is necessary to stay alert.
The routine will be settled soon. Before you know it, your baby will start to find their sleep-wake pattern. A consistent feeding routine can gently prompt everyone towards longer sleep stretches.
Try Sleep Training
Trying out sleep training can be an excellent move for new parents eager to catch some more rest. Sleep training is about helping your baby learn to drift off and settle down when they wake up at night.
According to the Cleveland Clinic, every baby is unique. Some little ones might be ready to start sleep training before they hit the 4-month mark. Others may need to wait until around 6 months. It’s not a good idea to try sleep training with a newborn. They have short sleep cycles and aren’t able to sleep through the night without needing to eat.
There are various methods, from gentle techniques like the “pick up, put down” approach to more structured ones like the “Ferber method.”
The secret here is consistency and a good dose of patience. Babies thrive on routine, and over time, they start sleeping for longer stretches. Sleep training isn’t a one-size-fits-all solution. It’s crucial to pick a method that feels right for your family. If you’re feeling lost, consult your pediatrician for some advice. Just remember, when your baby sleeps better, you often do too.
Seek Help
Getting help as a new parent is one of the wisest things you can do to enhance your sleep. OhioHealth notes that welcoming a new baby is an exciting journey, but it can also feel a bit overwhelming. The first few months are associated with sleepless nights, emotional rollercoasters, and a big adjustment. That’s where friends and family come in as a source of practical help and emotional support.
You can ask your partner, family, or close friends for support. Whether it’s sharing nighttime feedings, watching the baby while you grab a nap, or just having someone to talk to, every bit of help counts.
If you’re feeling swamped, consider checking with a sleep consultant specialized in helping babies sleep. Asking for help isn’t a sign of weakness. It’s a way to look after yourself. You being healthy can better care for your little one. You don’t have to tackle this journey alone. Having a solid support system can ease those sleepless nights.
FAQs on Tips to Get Better Sleep as a New Parent
Why are new moms so tired?
A newborn’s care involves late-night feedings, which can disturb new moms’ sleep schedules. Their bodies are healing from childbirth, which only adds to the fatigue. To make matters worse, new moms are also dealing with emotional shifts and sometimes stress. This makes it even tougher to catch some quality sleep.
How long are new parents sleep-deprived?
New parents often find themselves battling sleep deprivation during the first few months. This often lasts around 3 to 6 months. The newborns need to be fed and cared for often. Every baby is different, so the sleep challenges can either last longer or resolve quickly based on your little one’s sleep routine.
How many hours of sleep do new moms get?
New moms usually squeeze in about 4 to 6 hours of sleep each night after their little one arrives. It’s normal to feel more exhausted than usual, as newborns wake up frequently for feedings and a bit of comfort. You get more consistent rest as your baby grows and starts to sleep for longer stretches.
How Long Do Sleepless Nights Last With Newborn?
Most newborns wake every 2–4 hours for feedings and comfort, so truly uninterrupted sleep rarely happens in those first few weeks. Here’s a rough timeline for when sleep tends to improve:
0–3 months: Expect night wakings every 2–4 hours around the clock. Your baby’s small stomach means they need frequent feeds, and their circadian rhythm isn’t established yet.
3–6 months: Many infants begin stretching sleep to 5–6 hours at a time by about four months, and some will sleep 8‑hour stretches by six months—though regressions and growth spurts can still cause temporary wakefulness.
6–12 months: By half a year, most babies consolidate nighttime sleep into 8–10 hours, often with just one brief awakening. Consistent bedtime routines and safe sleep practices can speed this progress.
12+ months: Many toddlers sleep through the night most nights, though occasional disruptions from teething or developmental changes still happen.
Every child is unique, so these are averages rather than guarantees. In the meantime, strategies like sharing night duties, napping when your baby naps, and creating a soothing sleep environment can help you Get Better Sleep as a New Parent even during the toughest early months.
Final Thoughts on Tips to Get Better Sleep as a New Parent
Getting better sleep as a new parent isn’t about being perfect. It’s about discovering the small, realistic ways to prioritize rest. You must be gentle with yourself. Adjusting to parenthood is a big change, and everyone’s experience is unique. Even tiny improvements in your sleep can significantly impact how you feel. Stay positive, and remember that better, more restful nights are just around the corner.