How to Survive Sleep Deprivation as a New Parent

Sleep deprivation is a universal challenge for new parents. It’s an ironic twist that when your baby is most dependent on you, you’re often running on empty. But while sleep may be scarce, there are ways to cope with the exhaustion. Here’s how to navigate this challenging time and maybe even find a little rhythm amid the chaos.

How Much Sleep Will You Get in the First Year of Parenthood?

The amount of sleep you’ll get during your baby’s first year can vary widely, but sleep deprivation is almost inevitable in the early months. Newborns have irregular sleep patterns, waking frequently to feed. Natalie Barnett, PhD, explains that in the early days, parents can expect significant sleep disruption as they adjust to caring for a newborn.

As babies grow, their sleep patterns begin to stabilize. By around 2 months, many infants can sleep for a four-hour stretch at night. By 4 months, they may extend this to five or six hours, and by 6 months, many babies can sleep through the night, defined as an eight-hour stretch. However, every baby is different, and factors like teething, growth spurts, and developmental milestones can disrupt even the best of sleepers.

How to Cope with Sleep Deprivation

Sleep deprivation can feel torturous, but there are strategies to help you cope:

Give Yourself Grace: Understand that parenting a newborn while sleep-deprived is a significant challenge. Be kind to yourself during this time, and remember that finding a rhythm takes time.
Rest When You Can: While “sleep when the baby sleeps” is easier said than done, try to rest whenever possible. If you have a partner, consider taking shifts to ensure each of you gets some uninterrupted sleep.
Accommodate Your Brain Fog: Sleep deprivation can impair memory and decision-making. Set up your home with tools like notepads in each room to jot down important thoughts and tasks before you forget them.
Move During the Day: Physical activity, even something as simple as a walk, can help improve your sleep quality at night. Movement also boosts your mood and energy levels during the day.
Limit Your Time Online: Avoid getting caught in endless online rabbit holes that might increase your stress. If you have concerns, reach out to a trusted expert rather than relying on contradictory advice from the internet.
Create a Nighttime Relaxation Ritual: Ease anxiety and prepare for sleep by establishing a calming bedtime routine. Techniques like deep breathing, meditation, or reading can help signal to your body that it’s time to rest.
Seek Professional Support: If sleep deprivation is taking a toll on your mental health, don’t hesitate to seek help from a mental health professional or a pediatric sleep consultant.
Outsource Care Tasks When Possible: If you have a support system, don’t hesitate to accept help with cooking, cleaning, or caring for the baby. If help isn’t offered, it’s okay to ask.
Meet Your Basic Nutritional Needs: Proper nutrition and hydration are essential when you’re sleep-deprived. Make sure you’re eating enough and drinking plenty of water to keep your energy levels stable.
Keep Up with Your Pre-Baby Interests: Maintaining a hobby or interest from your pre-baby life can help you feel more like yourself. Even if it’s just a small activity, it can be a valuable source of joy and stress relief.
Avoid Driving When Exhausted: Sleep deprivation can impair your driving ability as much as alcohol. If you’re particularly tired, try to avoid driving, especially after getting less than five hours of sleep.

Final Thoughts

The early months of parenthood are incredibly challenging, but they’re also temporary. While sleep deprivation is tough, it’s important to remember that this stage won’t last forever. Implementing some of these strategies can help you manage your exhaustion and find small moments of rest and relief. Take it one day at a time, and don’t hesitate to ask for help when you need it.