How to Cope with Sleep Deprivation
Being a new parent can be overwhelming, especially when sleep is sparse, and you’re trying to meet all of your baby’s needs. Here are some tips to help you manage this challenging stage while staying grounded and connected with your baby:
Dr Lindsey Hookway, sleep specialist and IBCLC suggests:
Simplify Life and Accept Help:
Make things as easy as possible for yourself. If you have a co-parent, get them to step up and take on responsibilities.
Lower your standards; it’s okay if things aren’t perfect right now.
Accept help from friends and family, and if you can afford it, consider paid support for things like housework or cooking.
Prioritise Your Health and Wellbeing:
Think of it like putting on your oxygen mask first. Address any physical or mental health needs you have before focusing on everything else.
Taking care of yourself will give you the energy and resilience you need to care for your baby.
Understand Normal Sleep Patterns and Check for Underlying Issues:
Babies wake frequently, and this can be normal. If your baby’s sleep seems disrupted, first check for any underlying causes, such as poor growth, feeding issues, or mouth breathing, and consult your doctor if you’re concerned.
Observe how much sleep your baby is getting over 24 hours, but don’t stress about brief wake-ups. If they’re getting too much daytime sleep, consider reducing nap times or adjusting bedtime.
Encourage Movement and Fresh Air:
Babies need plenty of physical activity and time outdoors. Fresh air and exercise can promote better sleep by helping them feel physically tired.
Daily walks or playtime outside can be a great way to create positive sleep habits naturally.
Kathryn Stagg IBCLC https://kathrynstaggibclc.com remind us:
Trust Your Instincts and Let Go of "Shoulds":
You are the expert in your baby. Trust that you know them best and focus on what feels right for you and your family.
Parenting advice can be overwhelming, so try to focus on the present rather than worrying about what’s “supposed” to happen next.
Remember That This Stage Will Pass
Young children grow and change quickly, and this stage of sleep deprivation will not last forever.
Be present in each moment, and remember that even if today is challenging, it doesn't mean that tomorrow will be, things will shift as your baby grows.
Celebrate the Small Moments
It’s easy to feel like you haven’t achieved much at the end of a long day, but every small act of love and care counts.
Try to acknowledge your efforts – the hundred little things you do each day matter more than you might realise.
This period of parenthood, with all its ups and downs, is a journey of discovery. Take it one day at a time, cherish the small moments, and know that every bit of love and care you give is invaluable.
for up to date and evidence based sleep advice: https://www.basisonline.org.uk
Content adapted from the insights of Lindsay Hookway and Kathryn Stagg, IBCLC. Visit their websites for more on gentle parenting and infant sleep support: Lindsay Hookway and Kathryn Stagg."
Marion Frey-Alqurashi Breastfeeding Counsellor & Certified Breastfeeding & Lactation Specialist.
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