How to Cope with Sleep Deprivation in the Early Days of Parenthood

Becoming a new parent is a beautiful, transformative experience, but let’s be real—it’s also exhausting! Those early days can leave you feeling like you’re running on empty. But fear not, we’ve got you covered. Here are some practical strategies for managing sleep deprivation, tips for catching up on sleep during the day, and a gentle reminder about the importance of self-care and asking for help.

3 Practical Strategies for Managing Sleep Deprivation

1. Prioritize Sleep Over Housework

The dishes can wait, and so can the laundry. When your baby naps, seize the opportunity to rest. Research shows that sleep is essential for cognitive function and emotional regulation. According to the National Sleep Foundation, sleep deprivation can impair your ability to handle stress and daily tasks effectively. Prioritizing sleep over housework will help you stay more energized and focused on what truly matters—your and your baby’s well-being.

2. Create a Sleep-Friendly Environment

Make your bedroom a sanctuary. Invest in blackout curtains, a white noise machine, and a comfortable mattress. Studies have shown that a dark, quiet, and cool environment can significantly improve sleep quality. A peaceful, sleep-inducing environment can help you fall asleep faster and stay asleep longer.

3.Establish a Simple Bedtime Routine

Even though your baby’s schedule is unpredictable, try to maintain a basic bedtime routine for yourself. A warm bath, soothing music, or a few minutes of reading can signal to your body that it’s time to wind down. A study published in the Journal of Sleep Research found that consistent bedtime routines are associated with better sleep quality and reduced sleep onset latency.

3 Tips for Catching Up on Sleep During the Day

1. Nap When the Baby Naps

This age-old advice is golden. While it’s tempting to use your baby’s nap time to catch up on chores, your rest is more important. Even a short nap can significantly boost your energy levels. Research indicates that daytime naps can enhance alertness and performance, and even short naps (20-30 minutes) can improve mood and alertness.

2. Share Nighttime Duties

If you have a partner, take turns handling nighttime feedings and diaper changes. This way, both of you get a chance to sleep for longer stretches. If you’re breastfeeding, consider pumping so your partner can help with feeding. A study from the National Institutes of Health highlights the importance of shared parenting in reducing maternal fatigue and improving overall family functioning.

3. Utilize Support Systems

Don’t hesitate to lean on family and friends. Whether it’s asking someone to watch the baby for an hour while you nap or having a friend drop off a meal, every little bit helps. Remember, it takes a village! Research supports the notion that social support can significantly reduce stress and improve mental health in new mothers.

The Importance of Self-Care and Asking for Help

First things first, be kind to yourself. It’s perfectly normal to feel overwhelmed and exhausted. Remind yourself daily that you’re doing an amazing job. Self-compassion can help reduce stress and promote your overall well-being. You’re not alone in this, and it’s okay to struggle sometimes.

Keeping your body fueled is crucial. Healthy snacks and a water bottle should be your new best friends. Balanced nutrition and staying hydrated are key to maintaining your energy levels and keeping your brain sharp, even when sleep is elusive. Remember, a well-nourished mama is a more resilient mama.

If sleep deprivation is taking a serious toll on your well-being, don’t hesitate to seek professional help. A lactation consultant, sleep consultant, Registered Nurse, or postpartum doula can offer invaluable support and guidance. Studies show that professional support can improve sleep outcomes and help reduce postpartum depression. You’re not in this alone!

Connecting with other new moms can be incredibly reassuring. Sharing your experiences, advice, or simply venting can lift some of the weight off your shoulders. Peer support groups have been shown to provide emotional support and reduce feelings of isolation. Finding your tribe can make a world of difference.

This might be the toughest tip to follow, but it’s so important. Ask for help from your partner, family, or friends, or consider hiring a babysitter for a few hours. Your well-being is essential for your baby’s well-being. Research highlights the positive impact of seeking help on maternal mental health. Remember, it’s okay to lean on others – you don’t have to do it all on your own.

In the early days of parenthood, sleep deprivation can feel like a never-ending challenge. However, by implementing these strategies, prioritizing rest, and embracing self-care, you can navigate this exhausting phase with more ease and resilience. Remember, it’s okay to ask for help and take time for yourself—you deserve it!

Our teams at Sleeping Beautiezzz and PUSH Mama Care, are here to support you every step of the way. Reach out to us for more tips, personalized advice, and a community that understands what you’re going through. You’re not alone in this journey, and together, we can make those sleepless nights a little bit easier.

Andrea is a Registered Nurse and the proud owner of Sleeping Beautiezzz in Alberta, Canada. With a specialization in pediatric sleep, she works with families of newborns to children up to 5 years old. Her dedicated team of Registered Nurses helps families worldwide achieve the restful nights they deserve. They create customized, responsive sleep plans tailored to your family’s unique needs and offer 1:1 virtual and in-home support to ensure your child gets the sleep they need (and you do, too!). Contact us today for a free 15-minute Discovery Call. We’d love to hear about your current sleep challenges, share how we can help, and craft a plan for lasting change together!

References:

1. National Sleep Foundation. (n.d.). The Importance of Sleep. Retrieved from [National Sleep Foundation](https://www.sleepfoundation.org/articles/why-do-we-need-sleep)

2. National Institutes of Health. (n.d.). Sleep Hygiene Tips. Retrieved from [NIH](https://www.nih.gov/health-information/sleep-hygiene)

3. Mindell, J. A., Telofski, L. S., Wiegand, B., & Kurtz, E. S. (2009). A nightly bedtime routine: impact on sleep in young children and maternal mood. *Journal of Sleep Research, 18*(5), 583-589.

4. Faraut, B., Boudjeltia, K. Z., Vanhamme, L., & Kerkhofs, M. (2011). Immune, inflammatory and cardiovascular consequences of sleep restriction and recovery. *Sleep Medicine Reviews, 16*(2), 137-149.

5. Mednick, S. C., Nakayama, K., & Stickgold, R. (2003). Sleep-dependent learning: a nap is as good as a night. *Nature Neuroscience, 6*(7), 697-698.

6. Dennis, C. L. (2003). Peer support within a health care context: a concept analysis. *International Journal of Nursing Studies, 40*(3), 321-332.

7. Neff, K. D., & Germer, C. K. (2013). A pilot study and randomized controlled trial of the mindful self-compassion program. *Journal of Clinical Psychology, 69*(1), 28-44.

8. Benton, D., & Young, H. A. (2019). Do small differences in hydration status affect mood and mental performance? *Nutrition Reviews, 73*(3), 107-119.

9. Dennis, C. L., & Creedy, D. K. (2004). The effects of peer support on postpartum depression: a pilot randomized controlled trial. *Canadian Journal of Psychiatry, 49*(6), 337-342.

10. Shorey, S., Chan, S. W. C., Chong, Y. S., He, H. G., & Tam, W. W. S. (2015). A randomized controlled trial of the effectiveness of a postnatal psychoeducation program on self-efficacy, social support and postnatal depression among primiparas. *Journal of Advanced Nursing, 71*(6), 1264-1278.

11. Letourneau, N., Stewart, M., Dennis, C. L., Hegadoren, K., Duffett-Leger, L., & Watson, B. (2011). Effect of home-based peer support on maternal-infant interactions among women with postpartum depression: A randomized, controlled trial. *International Journal of Mental Health Nursing, 20*(5), 345-357.