👶 Sleep Tips for New Parents: How to Rest When You’re Raising Kids
Let me start by stating the obvious – parenting and sleep don’t always mix. Whether you’ve got a newborn, a toddler, or just a never-ending to-do list, getting proper rest can feel practically impossible. But sleep isn’t just a luxury for parents – it’s fuel for everything you do.
This guide offers honest, low-pressure advice to help you get more sleep during one of life’s most exhausting (and rewarding) chapters. You won’t find perfection here – just real strategies that work in the chaos that is family life.
☕ Accept That Sleep Will Look Different
The first step is to let go of the idea that you need eight uninterrupted hours to be “doing it right.”. I have lost count of the number of nights where I barely managed 3 hours, and even that was broken. Fragmented sleep is common during parenting, especially with newborn babies and younger children. What actually matters is finding ways to rest and recharge in whatever pockets of time you do have. Reframing your thought process around sleep in this way can be surprisingly helpful.
If you’re waking multiple times a night, focus on cumulative rest across a 24-hour period. A short nap, a 20-minute lie-down, or even going to bed 30 minutes earlier than usual can all make a difference.
📱 Set Boundaries Around Screens and Stimulation
When you’re running on empty, it can be tempting to scroll your phone at bedtime just to zone out. But screens (and doom scrolling) can delay sleep and make it harder to fall back asleep if you’re woken during the night.
Try setting a wind-down routine with a “no screens” rule in the final 30 minutes before bed. Use that time for a warm shower, reading, stretching, or even just sitting quietly with the lights low.
👉 Check out our guide on ‘The Perfect Sleep Routine’
🤝 Trade Off Night Duties Where Possible
If you’re co-parenting, talk about realistic night-time arrangements. One person handling every wake-up, every night, will burn out fast. Trade nights or divide duties based on each other’s schedules and energy levels.
Even a one-night break every few days can massively improve sleep quality and mental health.
This isn’t always possible – for example, if the mother is exclusively breastfeeding (and not expressing). There are still ways of making this work, though, perhaps break the night up into sections – “I’ll be ‘on duty’ for the first few hours and I will bring the baby to you when they need to feed, then settle them back to sleep after they’ve fed“.
🛏️ Make Your Bedroom a Recovery Zone
This is especially important if your bedroom has become a chaotic mix of toys, laundry, and interruptions. Aim to create a space that helps you wind down, not stay on alert.
Think blackout curtains, white noise machines, a cool room temperature, and a low-clutter environment. If your child sleeps in the same room, soft separation (like a room divider or even a curtain) can help.
🎯 Keep Expectations (and Pressure) Low
It’s easy to spiral when you’re overtired. Try not to obsess over how many hours of sleep you’re getting as that pressure can actually make it harder to sleep.
Trust that your body will take the rest it needs when it gets the chance. Support it with a calm wind-down routine, regular meals, and small moments of rest, even during the day. Always keep in mind, this will pass. It doesn’t seem like it at the time (believe me!), but it does it easier, eventually!
⏰ Bonus: Create a Tag Team Morning Plan
If mornings are especially rough, consider setting up a rotating morning routine with your partner or support network. One parent handles mornings while the other sleeps in, alternating days. Even two days a week of extra rest can make a noticeable difference.
📝 Final Thoughts
Parenting is exhausting. That doesn’t make you weak, and it doesn’t mean you’re failing – it really can be one of the most challenging things you will experience. It’s wonderful, but it’s also tough, and it can be especially detrimental to your sleep.
You’re doing an incredible amount with limited energy, and every small improvement in your rest will help. Take it one step at a time, and you’ll manage to make small but noticeable improvements to your sleep.