Sleep deprivation is one of the hardest parts of early parenthood. Whether you are up for night feeds, settling a fussy baby, or simply lying awake listening for every little noise, the exhaustion can feel never-ending.

The good news is: you are not alone, and there are small changes you can make to cope better day-to-day.

Here are 10 genuinely helpful tips to support your energy levels, mood, and wellbeing when sleep is in short supply.

1) Sleep when your baby sleeps (yes, really)

It sounds obvious, but it is one of the most effective ways to survive those early months.

If your baby naps at a similar time each day (for example at midday), use that nap as rest time for you too. Try not to fill it with chores like laundry, cleaning, or sorting the house. Those tasks can wait.

Even if you cannot fall asleep, that quiet break still helps. Try:
➤ resting with your eyes closed
➤ listening to a calming podcast or music
➤ gentle stretches or yoga
➤ a warm bath or shower

Your body might not “catch up” fully, but your nervous system will recharge.

2) Accept help from your partner, friends, or family

If your baby wakes frequently at night, sleep deprivation builds up quickly. Over time it can affect your patience, emotional wellbeing, and ability to function.

If people offer help, it is okay to say yes.

Family and friends are often delighted to spend time with your baby during the day. Even 1–2 hours can make a huge difference if it allows you to nap or simply rest.

If you have a partner, you could also explore:
➤ taking turns with early mornings
➤ alternating night responsibilities on weekends
➤ splitting the night into “shifts” (e.g. before midnight / after midnight)

Support is not a luxury. It is a form of protection for your health.

3) Get up when your alarm goes off

When you are exhausted, it is tempting to hit snooze again and again. But in reality, those extra five minutes rarely help, and can make you feel groggier.

If possible:
➤ set your alarm for when you truly need to wake up
➤ get up straight away when it goes off
➤ open the curtains to let in daylight

This helps maintain your body clock (even during broken nights), and supports energy levels throughout the day.

4) Eat a proper breakfast

After a difficult night, food often feels like an afterthought. But breakfast matters even more when you are sleep deprived.

Aim for something nourishing and steadying, such as:
➤ porridge with fruit
➤ eggs and toast
➤ yoghurt with oats
➤ a smoothie with protein

A good breakfast can help prevent the “crash” that happens mid-morning when you are already running on empty.

5) Drink more than you think you need

Many parents accidentally become dehydrated, simply because they are too busy to notice.

Dehydration can make tiredness feel worse, and may cause headaches, dizziness, and low mood.

Try to aim for:
➤ around 2 litres of water per day (more if breastfeeding)
➤ herbal tea or warm water with lemon
➤ a bottle or cup in every room you spend time in

6) Use coffee strategically (not endlessly)

Coffee can absolutely help, but too much can increase anxiety, jitters, and sleep disruption.

A helpful tip is to delay your first coffee a little. When you wake up, your cortisol is naturally higher, so caffeine is not as effective straight away.

Try:
➤ waiting 1–2 hours after waking for your first coffee
➤ limiting to 1–2 cups per day
➤ avoiding caffeine late afternoon (to protect what sleep you do get)

Think of coffee as a tool, not a lifeline.

7) Accept the season you are in

Sleep deprivation can feel unfair and endless. Many parents try to “push through” or ignore how hard it is, and then feel guilty for struggling.

But acceptance can be powerful.

You may not be able to control the nights right now, but you can:
➤ reduce pressure on yourself
➤ adjust expectations
➤ choose easier options for meals and chores
➤ simplify your days

This is not failure. It is survival.

8) Do the hardest things earlier in the day

Even with minimal sleep, your energy is often strongest in the morning.

If you are working, studying, or trying to manage life admin, try to plan the most demanding tasks earlier, and keep afternoons lighter.

Helpful ideas:
➤ move longer meetings to earlier time slots
➤ keep afternoons for repetitive/simple tasks
➤ take a short break outside for fresh air
➤ splash cold water on your face if you feel yourself fading

You are not lazy. You are tired. Structure can make things easier.

9) Rest as early as you can (even if it feels “too early”)

Many parents finally get a moment to themselves in the evening, and then stay up late catching up on chores or relaxing.

But often, that is exactly when babies choose to wake again.

If you can, try:
➤ going to bed earlier for a few weeks
➤ sleeping when your baby sleeps in the evening
➤ leaving non-urgent tasks until tomorrow

Even if you are in bed at 7pm, it counts. Your body will thank you.

10) Make nights easier with a simple “night-time set-up”

This tip is often overlooked, but it can make a huge difference.

When you are half asleep, every small stress feels bigger. A simple night set-up helps you settle your baby faster and reduces your own wake time.

Before bed, try preparing:
➤ nappies and wipes within reach
➤ a muslin cloth or burp cloth
➤ feeds / bottles (if relevant)
➤ a drink and snack for you
➤ a dim night light (so you do not fully wake up)

The goal is not perfection. It is to make your nights calmer and smoother.

Sleep deprivation is tough. But it is temporary.

You are doing something intensely demanding, and you are doing it day after day. One day you will look back and remember the tiny moments: the sleepy cuddles, the first smiles, the way your baby changed every week.

For now, do what works. Lower the bar. Rest whenever you can. And be gentle with yourself.

Supporting safe, cosy sleep

If you are navigating broken sleep and frequent wake-ups, it helps to know your baby is at least warm, safe and comfortable overnight.

Slumbersac baby sleeping bags are designed to support safer sleep and are available in different TOG ratings so you can dress your baby appropriately for the room temperature.

Explore our:
✔ 2.5 TOG baby sleeping bags (ideal for most homes year-round)
✔ 3.5 TOG winter sleeping bags (for colder rooms)
✔ Sleeping bags with feet (toddler sleep suits) for active little ones

FAQs

How do I cope with newborn sleep deprivation?

Try to rest during baby naps, accept help from others, simplify your day, and prioritise hydration and nutrition. Small changes add up and help you cope.

Should I sleep when my baby sleeps?

Yes. Even short naps help reduce your overall sleep deficit and give your body a recovery window.

Can lack of sleep affect mental health after having a baby?

Yes. Ongoing sleep deprivation can affect mood, anxiety, patience, and emotional wellbeing. If things feel overwhelming, speak to your GP or health visitor.

Is it normal to feel irritable when you are sleep deprived?

Completely normal. Sleep affects emotional regulation. This is not a sign you are a bad parent, it is a sign you need rest and support.

Does coffee help with sleep deprivation?

It can help, but use it carefully. Too much caffeine may worsen anxiety or stop you resting when you finally get the chance.