Better sleep as a new parent: practical tips for exhausting nights

The impact of sleep deprivation on new parents

Lack of sleep affects not only your mood and concentration but can also lead to physical complaints and disrupted hormone balance. Fortunately, there are ways to get more rest and better cope with broken nights. Want to know more about why sleep is so important? Read our article on better sleep.

Practical tips for better rest

Here are proven strategies that can help new parents get more out of their limited sleep: 

• Create a fixed sleep routine: A predictable routine helps adults fall asleep faster too. 
• Take power naps when possible: Even 20 minutes of sleep during the day can boost energy levels. 
• Share nighttime care: Take turns with your partner so you both get stretches of uninterrupted sleep. 
• Minimize screen time: Blue light before bedtime hinders melatonin production. 
• Choose the right pillow: A good pillow supports your neck and head optimally, preventing tension and stiffness.

Smartly managing sleepless nights

Some nights will inevitably be broken, but how you handle them makes all the difference: 

• Accept and recover: Not every night has to be perfect. Focus on recovery when you can. 
• Sleep when the baby sleeps: Grab rest throughout the day instead of waiting for the evening. 
• Watch for signs of insomnia: If you struggle to fall asleep despite fatigue, read our article on insomnia for advice.

Creating a calming sleep environment

The right environment helps you fall asleep faster and sleep more deeply: 

• Use blackout curtains and create a calm, cool bedroom. 
• Avoid caffeine and heavy meals close to bedtime. 
• Invest in a quality bed and pillow for optimal comfort.

Frequently asked questions about sleep as a new parent

1. How much sleep does a new parent typically need?
While most adults need 7 to 9 hours of sleep, this is often not achievable for new parents. Try to rest whenever possible and recover during quieter moments. 

2. Do power naps really help with fatigue?
Yes, short naps of 10–20 minutes can temporarily improve alertness and energy but don't replace full nighttime sleep. 

3. What if I can't fall asleep despite exhaustion?
This could be a sign of possible insomnia. Relaxation techniques, screen-free time, and a fixed routine can help you fall asleep faster. 

4. Does a good pillow really help with better sleep?
Absolutely. An ergonomic pillow supports the neck and encourages a comfortable sleeping posture, which is essential for deeper sleep. 

5. How can I and my partner better handle broken nights?
Share nighttime care fairly and plan longer sleep blocks for each of you. This helps both stay resilient.

Sleep deprivation often comes with being a new parent, but practical sleep solutions can significantly reduce its impact. By investing in good sleep habits, the right sleep environment, and proper support, you lay the foundation for better nights and more energy during the day. Want to know more about improving your sleep? Visit our page on better sleep.