The arrival of a new baby in the family is an immense joy, but it also means disrupted nights and sleep deprivation for parents. In the first few months, as you know, a baby doesn’t sleep through the night, and lack of sleep is one of the hardest parts for new parents to handle. So, while you wait for your baby to “sleep through the night,” here are a few tips you can follow to better organize your sleep times and experience this stage with greater peace of mind.
1. Sleep when your baby sleeps
During the first weeks, up to 2–3 months, sleeping when your baby sleeps is your best antidote to sleep deprivation. Remember that this is the “golden rule.” Once your baby has drifted off to sleep, hit the pause button and rest! While it may be tempting to catch up on laundry or scroll through social media, prioritize your health and sleep. A 30–45 minute nap and you'll be a new person when you wake up!
2. Choose a healthy diet
During your pregnancy, you took care to eat well to give your child all the vitamins and nutrients essential for growth. Now you’ll need to pay similar attention to your own body—eating well will do wonders for your body, heart, and mind. And because once you return home with your baby in your arms, you will likely not have the time or desire to spend 30 minutes in the kitchen, plan your meals as much as possible. And if you have a large freezer, don’t hesitate to fill it up with your favorite dishes during pregnancy!
3. Stay hydrated!
Not drinking enough can increase the feeling of tiredness. It’s recommended to drink between 50 and 67 ounces (1.5 to 2 liters) of water a day, focusing on water and herbal tea. Even foods with a high water content count toward your daily intake! A sticky mouth and dry lips are signs you should increase your water consumption. One of the simplest ways to stay hydrated is to have a water bottle or tumbler with a straw, so you can sip throughout the day. And for an energizing twist, ginger and lemon infused water is a great option!
4. Get moving
Getting active is an excellent way to promote a good night's sleep. Moderate physical exercise releases chemicals that reduce the time it takes to fall asleep and increase deep sleep. Ask your doctor, midwife, or OB-GYN when it’s safe to resume physical activity beyond simple walking (this depends on your delivery and other health considerations). Gentle activities like walking, yoga, Pilates, swimming, and moderate-intensity aerobics are often most recommended for easing back in.
5. Limit screen time before bed
Studies confirm that avoiding screens for at least an hour before bedtime improves sleep quality and reduces the time needed to fall asleep. For example, leaving your phone in another room helps you resist the temptation to browse the Internet or send messages late into the night.
6. Take turns at night :)
Bottle feeding makes it easier to share nighttime baby feeding duties. If you are breastfeeding, you can also express milk for nighttime feedings so your partner can feed your baby too. Switch who is “on duty” each night so you both can get a little extra sleep from time to time! Use a bottle like the BibRond Élhée, which supports a natural transition between breast and bottle and allows anyone feeding your baby to offer a breastfeeding-like experience.
It’s important to remember that skipping a nighttime breastfeeding session for sleep, even just 2 or 3 days in a row, signals your body to adjust its milk supply needs.
7. Don’t be afraid to ask for help
When you become a parent, everyone around you wants to help, but they often don’t know how. Communicate with your friends and family and don’t hesitate to ask if you need support. If you don’t have time to eat well, ask a friend who enjoys cooking to prepare some meals for you. If you need a little "me time," ask a grandparent to watch your baby for a few hours. Talk with your partner and set up a schedule that works for both of you.
8. Try meditation
Practicing mindfulness can be very helpful for people who have trouble falling asleep. Finding and connecting with yourself supports rest for both body and mind, and there are many ways to achieve this based on what matters most to you. This might be a meditation combined with stretching, chanting, or humming... If this is new to you, there are lots of mindfulness and guided meditation apps available.
9. Be gentle with yourself
When you have a baby at home, it’s natural to want everything to be perfect... We put pressure on ourselves to “manage it all”: A clean and tidy house, well-prepared meals, maintaining that special glow... But know that perfection doesn’t exist, and the first weeks with a newborn often bring surprises, the unexpected, misunderstandings, and fatigue—and there’s nothing abnormal about that. So try not to put too much pressure on yourself when you get home. Over the weeks, you’ll generally learn to better understand your baby and their needs, your daily routine and new habits will gradually fall into place, and you’ll develop the right habits at the right time!
10. Listen to your emotions
Postpartum depression refers to the depressive symptoms that prevent a mother from caring for her baby, her home, and herself, and lack of sleep is a major factor in postpartum depression. It is more common among parents who have a history of mental health issues or have faced significant stress during pregnancy, but it can affect anyone. Postpartum depression isn’t rare, and many new mothers experience it. Don’t be ashamed or afraid of being judged; take care of yourself and reach out to your doctor, midwife, or a healthcare professional you trust, who can provide support and appropriate help.
In many ways, sleep difficulties are inevitable for new parents, but you can take steps to reduce their impact on your daily life. Try to practice self-care and develop better habits as part of your routine, and think about the people around you who can offer support. This period won’t last forever—remember it is just a phase, and soon you’ll have full nights of sleep again! The better you take care of yourself, the better you can care for your baby.
