12 Sleep Tips for Parents with Newborns

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Did you know that new parents lose up to 44 days of sleep in their baby’s first year? This adds up to about 350 hours of lost sleep. It is no wonder that sleep deprivation is a serious issue for parents of newborns. Studies show that parents lose an average of 3 hours of sleep each night during the first few months after their baby is born. That is enough to affect your mental and physical health.


Sleep deprivation in new parents is linked to mood swings, higher stress, and even a weakened immune system. But how can you sleep more when you are constantly tending to a newborn? Don’t worry. With the right strategies, you can catch some much-needed rest, even if your little one keeps waking up. Here aren12 sleep tips that will make it a little easier for you to get the right amount of sleep:


Sleep Tip 1: Sleep When the Baby Sleeps


This may sound like cliché advice, but it works. Babies sleep for 14-17 hours per day in short naps that last anywhere from 2-4 hours at a time. Use those moments to nap yourself, even if it is just for 20-30 minutes. Studies show that short naps can significantly improve your alertness and mood, helping you cope better with the demands of parenthood. Every bit of rest counts when you are a new parent, so try to sleep whenever your baby does, even during the day.


Sleep Tip 2: Share Nighttime Duties


Don’t try to do it all by yourself. Sharing nighttime duties with your partner can make a world of difference. Studies show that couples who split baby care at night experience lower stress and feel more rested. You could take turns waking up, alternate nights, or divide tasks like feeding and diaper changes. By working as a team, both of you get some solid stretches of sleep, which helps you recharge and stay more focused during the day. If you are not married then you should consider having someone around to help you even if for just a few days a week. This will help catch up on sleep and feel more rested.


Sleep Tip 3: Create a Sleep-Friendly Environment


Your surroundings matter when it comes to sleep. Research from the National Sleep Foundation shows that a dark, quiet, and cool room (around 60-67°F or 15-20°C) is ideal for better sleep. For you and your baby, a comfortable, sleep-friendly environment can make falling asleep easier. Use blackout curtains to block out light, try a white noise machine to mask any disturbances, and ensure the temperature is just right. These small adjustments can help both you and your baby sleep more soundly.


Sleep Tip 4: Keep Nighttime Feedings Calm and Quiet


When your baby wakes up hungry in the middle of the night, try to keep things low-key. Dim lights and a quiet environment help your baby stay sleepy and fall back asleep faster after feeding. Babies tend to settle down more quickly when nighttime routines are kept calm and consistent. Avoid stimulating activities like talking too much or turning on bright lights during these feedings.


Sleep Tip 5: Limit Caffeine After Noon


Caffeine is a great pick-me-up, but it can also interfere with your sleep. It stays in your system for up to six hours, so drinking coffee or tea late in the day might make it harder to fall asleep at night. Stick to your morning cup and try to avoid caffeine after noon to make sure your body is ready for rest when you finally get a chance to sleep.


Sleep Tip 6: Learn to Catnap


New parents often don’t get long stretches of sleep, but catnaps can save the day. A quick nap of 10-20 minutes can reduce sleepiness and improve your mood and cognitive function. Even though it might not seem like much, those little naps add up, making it easier to stay alert and cope with the demands of caring for a newborn. Don't be afraid to grab a quick nap whenever you can.


Sleep Tip 7: Use White Noise


White noise can be a game-changer for sleep. It helps drown out background sounds that might wake you or your baby. A study published in Archives of Disease in Childhood found that 80% of infants exposed to white noise fell asleep within five minutes, compared to 25% without it. Getting a good quality white noise machine from Amazon can help both you and your baby settle down and sleep more soundly.


Sleep Tip 8: Avoid Looking at Your Phone Before Bed


Blue light from screens, like your phone or tablet, can mess with your sleep. It suppresses melatonin, the hormone that makes you feel sleepy. Exposure to blue light before bed can delay your sleep by about 30 minutes. Try to avoid screens for at least an hour before bed. Instead, read a book, listen to a podcast, or meditate to wind down. However, if it is mandatory that you have to use your phone or computer late into the night invest in quality blue light filters or blue light-blocking glasses.


Sleep Tip 9: Take Turns Waking Up


It is tempting to check on the baby every time they make a noise, but it’s more helpful to take shifts with your partner. Research shows that uninterrupted sleep is essential for good mental health. By alternating who gets up with the baby, one parent can get a longer stretch of sleep, which makes a huge difference in how rested you feel.


Sleep Tip 10: Try a Relaxing Bedtime Routine


A calming bedtime routine isn’t just for your baby, it works for you too. Research from Harvard Medical School suggests that having a consistent pre-sleep routine can help signal your body that it’s time to rest. Whether it’s a warm shower, some light reading, or gentle stretching, these small rituals help you wind down and transition into sleep more easily.


Sleep Tip 11: Consider Safe Co-Sleeping


Room-sharing, not bed-sharing, can help you get more sleep while also keeping your baby close. The American Academy of Pediatrics states that room-sharing can reduce the risk of SIDS by up to 50% and allows for easier nighttime feedings. Having your baby’s crib or bassinet in your room makes it quicker and more convenient to respond to them, so you can both get back to sleep faster.


Sleep Tip 12: Don’t Be Afraid to Ask for Help


Sleep deprivation can take a toll, so don’t hesitate to ask for help. Whether from family, friends, or hiring a babysitter, having someone take over for a few hours gives you a chance to rest. Studies show that social support is linked to lower stress levels and better sleep for new parents. Sometimes, a couple of hours of uninterrupted sleep can make all the difference.


Conclusion


Being a parent to a newborn is one of the most rewarding yet exhausting experiences. Sleep may feel elusive, but by making small changes and leaning on the support around you, it is possible to reclaim those precious hours of rest. Whether it is sharing the load with your partner, creating a calming sleep environment, or simply learning to nap when your baby does, every little effort helps. Remember, you are not alone in this journey. With time and patience, both you and your baby will settle into a routine, and those sleepless nights will become a thing of the past. Your well-being matters, so take these tips to heart and give yourself the grace to rest when you can.

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