Coping with tiredness and disrupted sleep as a new parent is one of the biggest early challenges - but with the right strategies and support, it can be managed. From sharing the load to creating a restful environment, here’s how to get through those sleepless nights with more resilience and care.
Understanding Newborn Sleep Patterns
Sleep disruption is a normal part of parenthood in the early months. Newborns:
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Have tiny stomachs and need to feed every 2–3 hours
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Experience shorter sleep cycles (about 50–60 minutes)
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Wake frequently for feeding, nappy changes, or comfort
This means night-time wakings are inevitable, but there are ways to reduce their impact on your own rest and well-being.
Practical Strategies for Managing Sleep Deprivation
1. Sleep When Your Baby Sleeps
Yes, it’s a cliché - but it works. Nap during the day when your baby does. Let chores wait, and prioritise rest when you can.
2. Share the Load with Your Partner
If you’re parenting as a couple, take turns for night feeds and comforting. If you're breastfeeding, try expressing milk so your partner can help with some feeds.
3. Create a Restful Sleep Environment
Make your bedroom cool, dark, and quiet. Remove screens, invest in good pillows, and keep distractions to a minimum so you sleep more deeply when you get the chance.
4. Choose Sleep Over Housework
The dishes can wait. Focus your limited energy on what matters most - your rest and recovery. A tidy house isn’t worth burning out over.
5. Practise Good Sleep Hygiene
Even short rest periods can feel more restorative if your body is prepared for sleep. Read, listen to calming music, or practise deep breathing before lying down.
Getting Help and Building Support
6. Ask for Help
Reach out to family or friends - whether it’s for babysitting, cooking, or tidying up. Even a short break can give you time to recharge.
7. Join a Support Group
Connecting with other new parents can ease the emotional burden. Local groups or online forums offer shared understanding, advice, and reassurance.
Taking Care of Your Mental Health
8. Manage Daily Stress
Stress affects sleep. Try low-effort mindfulness activities, short walks, or light stretching to calm your body and mind.
9. Watch for Signs of Postnatal Depression
Ongoing fatigue, feelings of hopelessness, or emotional numbness can be signs of postnatal depression. Don’t hesitate to speak to a healthcare professional - support is available and effective.
Embracing the Long-Term Perspective
10. Accept That This Is Temporary
Though it feels never-ending, this stage will pass. Most babies start sleeping in longer stretches by 3 to 6 months. Keeping that perspective helps make the early weeks more bearable.
11. Plan for Better Sleep Ahead
As your baby grows, establish healthy habits like a consistent bedtime routine. Use a baby sleeping bag and keep the room at 20–22°C to help them sleep comfortably — not too hot, not too cold.
You’re not alone in feeling exhausted — sleep deprivation affects almost every new parent. But with shared responsibilities, good habits, and support, you'll gradually find a rhythm that brings more rest and balance back to your life.
Looking to support better sleep for your baby - and yourself? Explore our range of TOG-rated swaddle bags and baby sleeping bags to create a cosy, safe sleep environment all year round.
