Tips and Tricks for Sleep-Deprived Moms and Dads

Congratulations, you’ve just begun the wildest, most rewarding, and often sleep-deprived adventure of your life – the newborn phase is a rollercoaster of emotions, sleepless nights, and sweet baby snuggles.

It’s like living in a world where time simultaneously drags and flies by.

Tips for Surviving the Newborn Phase

If you’re feeling like a zombie with a baby attached to your hip, don’t worry—you’re not alone. I vividly remember what it was like when my two kids were newborns – it was both one of the hardest times of my life, and one of the most rewarding.

Here are some practical tips and a bit of humor from an experienced older mom to help you survive and thrive (as much as you can!) the newborn phase.

Embrace the Mess

Let’s start with a reality check: your house is going to be messy, at least at times, unless you have a live in housekeeper, or a partner who’s working 24/7 to keep the house spotless.

Accept the mess. Embrace it. You’ve got a tiny human to care for, and laundry can wait. When you step on a rogue toy at 3 AM, just remind yourself it’s part of the adventure. Give yourself permission to let some things slide. The dust bunnies under the couch aren’t going anywhere, and neither is that mountain of laundry.

Sleep When the Baby Sleeps (If You Can)

I know, I know. I hated this advice, too. When my daughter was an infant, I was self-employed, and working from home, and the only time I could get any real, meaningful work done was while she was safely asleep.

This old advice sounds simple, but it’s often hard to follow. I definitely found it a challenge.

When your baby finally dozes off, you might be tempted to catch up on housework, get some work done, or run those essential errands. However, try to grab some shut-eye when your little one does, as often as you can. Even a 20-minute nap can work wonders.

If sleep won’t come, at least rest. Put your feet up, close your eyes, and take deep breaths. And remember, it’s okay if you don’t sleep every time your baby does—sometimes, just having a few moments without a tiny human attached to you are essential.

Take Care of Your Health

Taking care of your own health is incredibly important, and being in good mental and physical health can help you be a better parent.

Sometimes taking care of your health means a simple walk around the block, choosing healthy foods, but it might mean taking care of underlying mental health or addictions. We all struggle, in different ways. Finding effective treatment for pregnant mothers is crucial for both the mother and baby’s health.

If you experienced any ongoing health issues from pregnancy, now is the time to address them. Specialized programs can provide the support and care you need to ensure a healthy recovery and a strong start to motherhood.

Prioritize Self-Care

It might seem impossible to think about self-care when you’re caring for a newborn, but it’s crucial. Even small acts can make a big difference. Take a few minutes to do something you love, whether it’s reading a book, taking a hot shower, or indulging in a piece of chocolate. Taking care of yourself helps you take better care of your baby.

Read: Self Care Quotes to Make You Feel Better

Master the Art of the Power Nap

Speaking of naps, let’s talk about the power nap. Those short bursts of sleep can be a lifesaver. Perfect your power-nap technique by creating a cozy, dark space and a white noise machine, when your baby’s safely asleep or in someone else’s care.

Set an alarm for 20-30 minutes—just enough time to recharge without feeling groggy. Even if you don’t fall asleep, resting your eyes can help you feel more human.

If you haven’t tried Non-Sleep Deep Rest (NSDR) meditation (also called Yoga Nidra meditation), give it a go.

Unfortunately, I didn’t find NSDR meditation until my kids were in their teens, but it’s my go-to now on days I haven’t had quite enough rest, or if I just need to refocus and center myself.

Accept Help

This is not the time to be a Supermom or Superdad. If competent friends or family offer to help, take them up on it.

Whether it’s bringing over a meal, running errands, or holding the baby while you shower, accept the help. Remember, it takes a village to raise a child, and there’s no shame in leaning on your village.

Tag Team with Your Partner

If you have a partner, teamwork is essential. Divide and conquer nighttime duties so both of you can get some sleep. One of you handles the 2 AM feed, the other tackles the 5 AM diaper change. Take turns napping during the day if possible.

Communication is key—be clear about what you need and when you need it. And don’t forget to appreciate each other; a little “thank you” goes a long way.

Simplify Meals

When it comes to food, think simple and nutritious. Batch cook and freeze meals before the baby arrives, or take advantage of meal delivery services. Healthy snacks like nuts, fruit, and yogurt can keep you fueled. And remember, it’s okay to order takeout—your sanity is worth it.

When my kids were little, and I had the energy to make simple meals, I loved those meal kit delivery services like HelloFresh, and Goodfood. BBQ Bánh Mì Flatbreads were some of my Goodfood favorites.

Keep Visitors in Check

Everyone loves a newborn, but too many visitors can be overwhelming. It’s okay to set boundaries. Limit visits to certain times of the day or keep them short.

Don’t hesitate to ask visitors to bring food or help with chores. And don’t feel guilty about saying no—your baby’s health and your well-being come first.

Stay Connected

Being a parent can be isolating, but it doesn’t have to be. Stay connected with friends and family, even if it’s just through text or social media.

Join a mom’s group or an online community where you can share experiences and get support. Sometimes, just knowing someone else is going through the same thing can be incredibly comforting.

Embrace the Chaos

There will be days when everything goes wrong—when the baby won’t stop crying, you’re running on two hours of sleep, and you spill coffee all over yourself.

On those days, it’s important to embrace the chaos and find humor in the situation. Have a good cry, scream into the void, and if you can manage it, laugh at the absurdity, because it’s all part of the journey.

Find Your Rhythm

Every baby is different, and finding your rhythm takes time. Be patient with yourself and your little one. Pay attention to your baby’s cues and adjust your routine as needed. Over time, you’ll discover what works best for both of you. Trust your instincts—you’ve got this.

Get Fresh Air

Sometimes, a change of scenery is all you need. Take your baby for a walk outside. The fresh air and natural light can do wonders for both of you. Plus, a stroll can be a great way to calm a fussy baby. If you’re feeling adventurous, meet up with a fellow mom or dad for a walk and some adult conversation.

Lower Your Expectations

Finally, give yourself grace. Lower your expectations and be kind to yourself. It’s okay if the house is a mess, if you haven’t showered in days, or if you’re living in your pajamas. You’re doing an amazing job caring for your baby, and that’s what matters most.

Surviving the newborn phase is no small feat, but with these tips and a good sense of humor, you’ll make it through. Embrace the mess, accept help, and remember to take care of yourself. Before you know it, you’ll be like me and looking back on these days with a little nostalgia.

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