6 Ways for New Parents to Get More Sleep

New parents are well aware of how demanding newborns can be. They need a lot of attention and love from frequent feedings, naps, and diaper changes. In the midst of all of this, it is critical that the parents don’t lose sight of themselves. Finding time to sleep can be difficult since the baby will most likely not sleep through the entire night, but there are ways to get rest and be your best self with your new baby.

❗This article is merely informational and does not replace professional advice.

1. Sleep at the same time as the baby.

A newborn baby can sleep up to 16 hours a day, waking up for feedings and possibly even falling asleep right after. Instead of trying to sleep according to your regular schedule, likely during the night, try to squeeze in some sleep breaks during the day at the same time as your baby. Sleeping only during the night can lead to sleep deprivation, so take every chance you can get for some good rest.

2. Sleep in the same room as your baby.

You may need to tend to the baby while it sleeps or during the night. If they’re sleeping in a different room, you’ll have to get up every time something needs to be done and go to the next room, which will disrupt your sleep. If you put their crib or bassinet next to your bed or in your own bedroom, you’ll be able to take care of your baby and go to sleep afterward, possibly making it easier to get a good night’s rest.

3. Protect your sleep.

There are some things you can do to protect your sleep and practice good sleep hygiene, whether you have a newborn or not. Practicing these 3 things will help you get easier and more complete sleep:

Avoid coffee or caffeine, as these are stimulants that can hinder your sleep cycle.
Avoid the use of electronic devices before bed.
Sleep at regular times, wake up at the same time every day, and remember to be flexible with possible nighttime awakenings.

4. Put household tasks on hold.

Having a home comes with all sorts of tasks, and there’s always some vacuuming to be done, dishes to be washed, and bits and bobs that need to be stored somewhere. When your newborn baby comes into your life, try not to worry so much about these types of tasks. It’s okay to leave the dishes waiting for the next morning or to leave your shirts on top of the couch for 2 days — instead, use this time for sleeping. Family members will come over to see the baby, and they won’t care if the house is a bit of a mess.

5. Ask your family for help and ensure baby duties get shared.

Friends and family will probably be happy to help you out, either by doing some chores or taking care of the baby while you take a desperately needed nap. If you live with your partner, make sure you divide up the baby tasks between both. During the night, sharing diaper changes or feedings can mean an extra 5 minutes in bed each time between you both.

6. Encourage self-soothing and give it some time.

Sometimes your baby can cry and not really need anything. If your baby is not uncomfortable due to hunger or needing a change, you can try watching the baby closely to see if they end up falling asleep right after they cry. If they don’t stop crying, try to talk to them and soothe them with your voice, as it just might make them fall asleep comfortably.