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How to survive sleep deprivation as a new parent

How can new parents cope with sleep deprivation: surviving the newborn stage

Being a new parent is an exciting and rewarding experience, but it can also be exhausting and comes with its fair share of sleepless nights. If you’re a sleep-deprived new parent, rest assured that you’re not alone and it is a common challenge that many parents face. In this blog, we’ll share some tips that can help you navigate those challenging early months and make the most of your parenting journey.

1. Embrace the power of napping

This classic advice still holds true. When your baby sleeps, take advantage of that time to catch up on some much-needed rest. Even short power naps can help rejuvenate your energy levels and improve your mood. Resist the temptation to do household chores or other tasks during these moments – prioritize your sleep and rest.

2. Create a sleep-friendly environment

Make your bedroom a sanctuary for sleep. Keep the room dark, quiet, and at a comfortable temperature. Consider using earplugs or a white noise machine to block out any disturbances that might disrupt your sleep. Investing in a comfortable mattress and pillows can also make a significant difference in the quality of your sleep.

3. Establish a bedtime routine

Developing a consistent bedtime routine for your baby can help them establish healthy sleep habits. This, in turn, can give you more predictable and longer stretches of sleep. Incorporate activities such as a warm bath, gentle massage, or reading a bedtime story to create a calming atmosphere before sleep. White noise machines or apps can be helpful in creating a soothing environment for your baby. The gentle sound can mask household noises and promote better sleep.

4. Share the load

Don't hesitate to ask for help from your partner, family, or friends. Whether it's for a home-cooked meal, a babysitter for a few hours, or simply someone to lend a listening ear, support is crucial during this time. Sharing the responsibilities of caring for your baby can give you the opportunity to get some extra sleep. Consider taking turns with night feedings or nappy changes, allowing each other to have uninterrupted sleep for a few hours. Don't be afraid to ask for assistance or accept offers from loved ones.

5. Prioritize Self-Care:

Remember to take care of yourself, both physically and emotionally. Eat nutritious meals, stay hydrated, and engage in light exercise when possible. Taking care of your own well-being will not only help you cope with sleep deprivation but also enable you to be the best parent you can be.

6. Consider Sleep Training

Around 4-6 months of age, some parents explore sleep training methods to help their baby establish a more predictable sleep schedule. Consult with your paediatrician for guidance on when and how to start.

7. Be patient and kind to yourself

Remember that adjusting to parenthood takes time, and it's okay to feel overwhelmed or exhausted. Be patient with yourself and allow yourself to make mistakes. Celebrate the small victories and remember that you are doing an incredible job as a parent, even on those sleep-deprived days.

8. Seek support:

Joining a support group or connecting with other new parents can be incredibly beneficial. Sharing your experiences, challenges, and tips with others who are going through a similar journey can provide a sense of camaraderie and support. Online communities and local parenting groups can be great resources for finding this support.

9. Seek professional help if needed:

If you or your partner are struggling with postpartum depression, extreme exhaustion, or any other mental health concerns, don't hesitate to seek professional help. Your mental health matters.


By implementing these tips, you can navigate the challenges of sleep deprivation with more ease. Remember, this phase is temporary, and soon you'll find a new rhythm that works for you and your baby. Don’t hesitate to lean on your support network. Take care of yourself and cherish the precious moments with your little one.


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