Welcoming a new baby is a life-changing experience with plenty of positives. However, the demands can be overwhelming if you’re lacking rest. Your child needs attention, but your well-being also matters. How can you fall asleep and be the best for your family? Here’s a guide with sleep advice for new parents.
How Much Sleep Do New Parents Get?
Sleep is at a premium for newborn parents. If you’re getting less than five hours of rest, you’re not alone — other moms and dads feel your pain. A 2022 Snuzz survey said seven in 10 parents lose three hours of sleep nightly in their baby’s first year. Three hours daily totals about 133 nights of sleep in the first 365 days.
Five hours of sleep is insufficient for most parents, so they take naps instead. However, it can be challenging due to stress and chores. The Snuzz report revealed about 45% of parents were unable to nap during the day, and over half of them chose to do chores, such as laundry or cleaning.
How to Sleep As a New Parent
From diaper changes to feedings, your sleep schedule can become unorthodox. Here’s the essential sleep advice for new parents.
1. Help the Baby Rest Better
Improving sleep starts with helping the baby rest better. When your child rests, the room suddenly becomes quieter, calmer and better for some shut-eye. Start your baby on a routine and build good habits earlier. For example, experts say soothing voices reduce stimulation and are good before bedtime.
Giving the baby time to settle down is essential. Place your child in the bedroom when they begin to show fatigue. They may develop better sleep habits if they associate sleepiness with their crib. Once the baby is in bed, turn the lights down and ensure the area is quiet.
2. Nap on the Baby’s Schedule
Getting babies used to a schedule is challenging, so you may have to adapt to theirs. Your child might wait until the four-month mark to develop structured itineraries. Instead, you could use wake windows to determine when you should rest. These biological sleep schedules are typically 30-45 minutes during the baby’s first month.
Once the baby is two months old, their wake window increases to 60-90 minutes. Around four months, children become more accustomed to sleep schedules and typically take about four daily naps. Try to coordinate sleep with the baby to catch up on rest. Even a few minutes of sleep is helpful if your child has an unpredictable sleep routine.
3. Start a Tag Team
If you have a partner at home, you can create a potent tag team and get better sleep. One of the best pieces of sleep advice for new parents is to divide responsibilities during the night. For example, you could volunteer for a shift between 10 p.m. and 2 a.m. while your partner sleeps. Then, you could take over until 6 a.m. or your typical wakeup time.
This strategy ensures you each get uninterrupted sleep during the night. If you’re tired during the day, you can schedule daytime naps, even if they’re only half an hour. Communication is essential for this approach, so check in with your partner’s energy levels. Start the day by determining who will take which sleep shift.
4. Say Yes to Help
Feeding, changing and soothing can become exhausting. Parents feel pressure to do everything themselves and do their best Superman and Wonder Woman impressions. However, you may have more support than you think. Say yes when your friends, parents and neighbors offer to help. It takes a village to raise a child, so be open to a support system.
Strategically schedule support when you feel most tired. For example, your parents could watch the baby in the early afternoons when you need a nap. If your friend is accustomed to working the night shift, they may change diapers or feed the child when it gets late. While you could catch up on other chores, it’s best to get rest.
5. Watch What You Eat
Learning how to sleep as a new parent involves watching what you eat. Caring for the baby could limit your time in the kitchen, though a healthy diet is still essential. Prioritize foods that positively affect your daily energy levels and rest. If sleep is the priority, experts say to increase your magnesium intake.
One study said 500 milligrams of magnesium for eight weeks increased natural melatonin levels and uninterrupted sleep. Magnesium-abundant snacks include avocados, nuts, leafy greens and oatmeal. Conversely, there are foods you should put on the back burner. How much sleep do new parents get after eating spicy dishes? These foods increase body temperature and make rest more difficult.
6. Practice Good Sleep Hygiene
Food is only one part of overall sleep hygiene. Newborn parents should be mindful of their daily habits and how they affect rest patterns. Start by reducing screen time before sleeping. Experts say blue light reduces melatonin production, so turn the TV off well before bedtime. Instill a digital curfew to hold yourself accountable.
Much of your day is occupied with chores and tending to the baby. However, you should find time for exercise, especially in the morning. Early-day workouts help your circadian rhythm and make you feel more alert when the sun is up. Once it’s nighttime, you may relax and rest more easily.
7. Make Nighttime Feedings Easier
New parents must adapt to waking up in the middle of the night for feedings. The typical routine includes preparing a bottle of formula and getting clean diapers ready. While the process takes time, setting up a feeding station can make it easier. Dedicate a table or nightstand with water, formula, burp clothes and wipes.
The feeding station should have separate containers for formula and water. Once the baby is hungry, you can quickly mix them and satisfy their hunger. Besides the feeding station, you can make life easier by ensuring that each session is quiet. If you’re breastfeeding, wear pajamas that make the process more efficient. Once you’re done, you can wrap up and go back to sleep.
Learning Sleep Advice for New Parents
Finding time to rest as a new parent can be challenging, but it’s critical for your well-being. Practice good sleep hygiene, build a team with your partner and eat healthy foods. While sleepless nights are part of the journey, you can implement small changes to improve your rest habits
