Surviving Sleep Deprivation: How to Cope with Lack of Sleep as a New Parent


Becoming a new parent is an incredible and rewarding experience, but it also comes with its fair share of challenges. One of the biggest hurdles that new parents face is sleep deprivation. The arrival of a newborn brings a drastic change in sleep patterns, leaving parents feeling exhausted and drained. However, with some strategies and coping mechanisms, it’s possible to navigate through this period with resilience and sanity intact. In this blog post, we will explore practical tips to help new parents survive sleep deprivation and find balance amidst the chaos.

1 – Accept the reality:

The first step in coping with sleep deprivation is accepting that it’s a normal part of early parenthood. Understand that your sleep schedule will be disrupted, and it’s temporary. Embrace the fact that your baby’s needs come first during this period and that your sleep will eventually improve.

2 – Create a sleep-friendly environment:

Make your bedroom conducive to sleep. Invest in blackout curtains, earplugs, and white noise machines to minimize external disturbances. Keep the room cool and comfortable, ensuring you have a supportive mattress and pillows to enhance your sleep quality. Be sure to read the Top 6 Newborn Sleep Tips For Your Best Night’s Rest.

3 – Nap when your baby naps:

Take advantage of your baby’s nap times and prioritize your own rest. Resist the temptation to tackle household chores or catch up on other tasks. Instead, lie down and try to relax. Even a short nap can provide a much-needed energy boost.

4 – Share responsibilities:

If possible, divide parenting duties with your partner. Establish a schedule that allows both of you to take turns caring for the baby during the night. This way, you can alternate between sleep and childcare responsibilities, ensuring that each parent gets a chance to rest.

5 – Ask for help:

Don’t be afraid to seek support from family members, close friends, or support groups. Accepting help from loved ones can provide you with valuable opportunities for extra sleep. Whether it’s assistance with household chores or someone to watch the baby while you catch up on sleep, reaching out for help can make a significant difference.

6 – Practice self-care:

While taking care of your baby is crucial, it’s equally important to prioritize self-care. Make time for activities that help you relax and recharge, such as taking a warm bath, reading a book, or engaging in a hobby. Taking care of your own physical and emotional well-being will contribute to your ability to cope with sleep deprivation.

7 – Stay active and eat well:

Engaging in regular physical activity, even if it’s just a short walk, can boost your energy levels and improve your mood. Additionally, nourishing your body with a balanced diet will provide the nutrients needed to combat fatigue. Avoid relying on caffeine and sugary snacks as they can lead to energy crashes later on.

8 – Communicate with your partner:

Maintain open and honest communication with your partner throughout this phase. Discuss your feelings, frustrations, and concerns related to sleep deprivation. Supporting each other and finding solutions together will help strengthen your bond and make the experience more manageable.


Sleep deprivation is an inevitable part of being a new parent, but it doesn’t have to be overwhelming. By accepting the reality, creating a sleep-friendly environment, sharing responsibilities, asking for help, practicing self-care, staying active, eating well, and communicating with your partner, you can navigate through this challenging period.


Remember, this phase is temporary, and with time, your baby will develop more regular sleep patterns, allowing you to reclaim those precious hours of rest. Stay resilient, and cherish the joyous moments of parenthood, knowing that you are doing your best for your little one.