11 Proven Sleep Strategies For New Parents [Infographic]

11 Sleep Hacks Every New Parent Needs to Know

Becoming a parent is one of the most rewarding experiences that life has to offer. However, it can also be one of the most challenging, particularly in the early days when your newborn baby is keeping you up all night. Sleep deprivation is one of the biggest issues that new parents face. As Health Day reports, the average parent of a newborn can expect to lose around two hours of sleep per night until their baby is around five months old. This is a daunting prospect, but there are ways to make it more manageable. Below, we’ll take a look at 11 sleep hacks that every new parent needs to know.

1. Sleep When Your Baby Sleeps

This is a classic piece of advice for new parents, but it’s worth reiterating. When your baby is asleep, try to take a nap yourself. Even if you don’t feel like you need the sleep, it’s often wise to take the opportunity to rest, as you never know when you’ll be awake again.

2. Keep the Room Dark and Quiet

When it’s time for your baby to sleep, make sure the room is as dark and quiet as possible. This will help promote sleep and make it easier for you to nod off too if you’re co-sleeping.

3. Use White Noise

White noise can help to soothe babies and promote sleep. There are many different white noise machines available on the market, or you can simply download a white noise app on your phone.

4. Invest in Blackout Blinds

Blackout blinds can make a big difference in helping to create a dark and restful sleeping environment for your baby. They’re particularly useful in summer when daylight hours are longer.

5. Create a Sleep-Friendly Bed

When you’re ready to go to bed, make sure your sleeping space is as comfortable and supportive as possible. Invest in a good quality mattress, pillows, and bedding to help you get the best possible sleep.

6. Use swaddles, Sleeping Bags, and Sleepsuits

Newborns often feel more secure when they’re wrapped up snugly in a swaddle or sleeping bag. These products can also help to prevent your baby from waking themselves up by jerking their arms and legs around.

7. Establish a Regular Bedtime Routine

Establishing a regular bedtime routine can help signal to your baby that it’s time to sleep. This can include stories, songs, or a warm bath before bedtime.

8. Avoid Caffeine, Alcohol, and Nicotine

Caffeine, alcohol, and nicotine can all have negative effects on sleep quality, so it’s best to avoid them altogether. If you’re breastfeeding, it’s particularly important to be mindful of what you’re putting into your body.

9. Take Advantage of Help From Friends and Family

Don’t be afraid to enlist the help of friends and family where possible. Whether it’s having someone watch the baby while you catch up on sleep or having them help out with household chores, any extra support can be invaluable.

10. Manage Your Expectations

It’s important to be realistic about what you can and can’t achieve when you’re a new parent. Don’t put pressure on yourself to be a superhero and do everything perfectly. Managing your expectations can help relieve some of the stress of being a new parent.

11. Ask for Professional Help if Necessary

If you’re struggling with sleep deprivation and finding it difficult to cope, it may be worth seeking professional help. Your doctor may be able to recommend a sleep specialist or suggest other resources that could help.

The Bottom Line

Being a new parent is undoubtedly challenging, but there are things you can do to make the experience a little easier. By following these 11 sleep hacks, you’ll be better equipped to cope with the demands of parenthood and get the rest you need to thrive. Remember, taking care of yourself is just as important as taking care of your baby, so don’t be afraid to make your own sleep a priority.

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