Sleep is something every new parent craves but often struggles to get. Between nighttime feedings, newborn day-night confusion, and adjusting to a new routine, rest can feel impossible. However, with a few strategies and some support, you can improve your sleep and recover during those early months. At Transitions Into Parenting, we understand how crucial sleep is for both parents and babies. That’s why we’ve created a simple SLEEP acronym to help guide you through the exhaustion of new parenthood and optimize your rest as you adjust to life with a newborn.
S – Set a bedtime routine
We all know how unpredictable your newborn’s sleep can be, and the idea of having a bedtime routine might feel a little out of reach. But even in those early months, having a consistent bedtime for yourself can really make a difference. Setting yourself up for a solid night of rest—even if it’s shorter than you’d like—can help you recharge and feel less irritable the next day.
Tips:
Put down the screens: It’s easy to get lost in your phone or binge-watch shows, but the blue light can interfere with sleep. Try winding down with a book or some calming music instead.
Create a cozy space: Keep the room dark and cool with soft background noise like white noise or gentle lullabies to help ease into sleep.
Be consistent: Try to get into bed at the same time every night—even if sleep doesn’t come right away. This helps your body establish a rhythm, making those late-night wake-ups feel a little more manageable.
L – Let support help
No one expects you to do it all on your own, and sleep deprivation is one of the hardest parts of new parenthood. If possible, create a team with your partner, family, or close friends to support you during those tough nights.
Tips:
The feeding parent doesn’t have to do it all: It doesn’t have to be a perfect split. One partner might prefer the 7–10 p.m. shift, while the other handles the late-night or early-morning feedings. It’s about finding what works best for both of you.
Use a pacifier if it helps: If breastfeeding is well-established, a pacifier can be a soothing tool when your baby isn’t hungry, giving you a bit of a break.
Don’t hesitate to ask for help: Whether it’s loved ones or a trusted nanny, don’t be afraid to reach out for support. A couple of hours of uninterrupted sleep can go a long way in helping you feel more refreshed and ready to take on the next day.
E – Establish nighttime windows
The nighttime routine can feel like a blur, especially in those early weeks when your baby’s sleep patterns are all over the place. But finding some structure during those quiet hours can make a huge difference. Creating a rhythm, even if it’s flexible, helps ease stress for both you and your baby. As you start to notice patterns in your baby’s sleep, try setting up “night-time windows” to help divide the work and give both of you some much-needed rest.
Tips:
Night shift management: If you have an available partner at home, try splitting the night into shifts so each of you can get a stretch of sleep. If possible, settle the baby into a sleep cycle before handing off the night shift—maybe there is a chance the whole house can be asleep simultaneously.
Keep lighting low: Bright lights can confuse your baby’s internal clock and make it harder for them to settle back to sleep. Keep it soft and dim with a nightlight, and keep things as quiet as possible.
Stick to a gentle routine: Babies thrive on predictability, so try to stick to a soothing bedtime routine. Whether it’s a calming feed, soft lullabies, or a cozy cuddle, a little ritual helps your baby know it’s time to wind down and sleep.
E – Enjoy midday naps
While a good night’s sleep is key, those midday naps are a lifesaver, too! With your little one napping throughout the day, it’s the perfect time to rest and recharge.
Tips:
Rest when the baby rests: It’s easy to think you need to catch up on chores, but those naps—especially the first one—are for you, too.
Create a calm space: Close the blinds, turn off distractions, and let yourself truly relax.
Take quick naps: Even a short 20-minute snooze can make a big difference in how you feel.
P – Pace yourself
As a new parent, it’s easy to feel like you need to do everything and be everywhere, but pacing yourself is so important for your well-being. You can’t pour from an empty cup, and trying to do it all will only leave you feeling drained.
Tips:
Prioritize what matters most: Focus on the basics—feeding, diapering, and sleep—before tackling other tasks like cleaning or errands.
Don’t be afraid to ask for help: You don’t have to do everything on your own. Whether it’s asking your partner, family, or a friend to pitch in, a little support goes a long way.
Be gentle with yourself: Sleep deprivation is tough on your mind and body. It’s okay to rest and take breaks without feeling guilty. The house doesn’t have to be perfect—what matters most is that you’re taking care of yourself and your baby.
Good sleep is crucial for your physical recovery, emotional well-being, and overall health. As you adjust to the demands of parenting, rest plays a key role in improving your mood, mental clarity, and patience. Prioritizing sleep helps you stay well, recover from childbirth, and maintain the energy needed to care for your little one. While sleep with a newborn can be elusive at times, following the tips in the SLEEP strategy can help create a better routine for both you and your baby. Remember, you’re not alone—reach out for support and make time to care for yourself along the way.