Being sleep deprived can be one of the most challenging parts of becoming a new parent. When your new baby arrives, it can feel like a crazy whirlwind of late-night feedings, diaper changes, and giving your newborn constant attention. While this time with your newborn can be so incredibly rewarding, it’s also beyond exhausting. Sleep deprivation can affect your mood, mental health, mental clarity, and your overall well-being. The good news is that with the right strategies, you can definitely deal and make it through this tough season of life. Here’s how to survive (and even thrive) despite the immense lack of sleep.
1. Try to Nap When You Can
I know it may be tempting to use any free time you might have to catch up on things around the house or organize all the new baby stuff, but it’s very essential to prioritize sleep. A short nap of 20-30 minutes can do wonders for recharging your body and mind. Obviously if you have other children this may be a bit harder and you may have to maneuver a bit. If your baby is sleeping try and use that time to at least rest in some way. Don’t feel guilty about not getting things done immediately — your well-being and mental health is just as important. Those other things will get done!
2. Don’t Be Afraid to Ask for Help
Being sleep deprived can feel pretty lonely, but you don’t have to go through it alone. There are many times that family and friends are often super eager to help and support you during this new and crazy time. Don’t hesitate to ask for some help — whether it’s asking someone to watch your baby for a couple of hours so you can rest or nap, or having a friend help with errands or stuff around the house like laundry. Let others take the load off of you, and remember that accepting help is a sign of strength, not weakness.
3. TRY to Sleep in Shifts with Your Partner
If you have a partner, sleeping in different shifts can be an effective way to share the night time workload. One of you can take the first part of the night and get those last feedings while the other gets a few hours of rest. Then, you can switch to then have the other take on the middle of the night feedings. This will allow each of you to maybe get more sleep and feel more rested the next day. Communication is definitely key, so make sure to plan sleeping shifts that work for both of you.
4. Stay Hydrated and Eat
It’s easy to forget to eat or drink fluids when you’re busy with a newborn at home, but good hydration and eating are crucial during this sleep-deprived phase. Dehydration and poor nutrition can make fatigue unbearable and make you feel even more exhausted. Keep water, healthy snacks, and easy-to-make meals nearby. If you’re breastfeeding, eating well and getting enough water will help your energy levels and ensure your body produces enough milk.
5. Take Care of Your Mental Health
Being sleep deprived can affect your mental health big time. It’s normal to feel overwhelmed, frustrated and/or irritable, but it’s important to check in with yourself. If you’re feeling particularly anxious, sad, or disconnected, definitely talk to your doctor or someone else about it. Don’t keep it in!! You might be surprised how many moms have dealt with this! Whether it’s your partner, a friend, or a professional, having an outlet can be a huge help. Don’t be afraid to seek professional help if you feel like you’re struggling with postpartum depression or anxiety
6. Try and Limit Caffeine
While coffee can seem like a gigantic NEED during this phase of sleepless nights, too much caffeine can really backfire on you. Caffeine will definitely keep you up when it’s time to rest, so try to limit it to the early part of the day if you can. If you find yourself relying on caffeine excessively, consider healthier alternatives to stay alert, such as deep breathing, stretching, or stepping outside for fresh air.
7. Embrace Flexibility
Your newborn’s sleep patterns will change frequently as they begin to grow and change, so being flexible is so essential. What works one day/week may not work the next. Try to embrace the unpredictability of it all to avoid frustration. If your baby isn’t sleeping well or is waking up frequently, try not to get frustrated, this too shall pass. The newborn phase is temporary, and while it can be a really hard phase, it will eventually pass.
Navigating sleep deprivation after having a baby is definitely challenging, but it’s also part of this incredible journey we call parenthood. Remember that self-care, support from others, and some flexibility can go a long way in helping you deal with the exhaustion. Just remember to take one day at a time — and know that with each passing day, you’re one step closer to more restful nights.
