Joy Parenting Club

There’s no “hack” to get more sleep during the haze of bringing a new baby home, but there are some strategies for coping and maximizing what sleep you can get. Here are a few:

Consider a soothing bedtime routine for both of you.A calming bedtime routine can help your baby learn to wind down, but the same is true for you! The routine for your baby could include a massage, book, and feeding, and the routine for you could include a bath followed by reading or listening to relaxing music. Calming rituals can be more practical than a time-based schedule since your baby will have erratic sleep patterns for the first few months.

Avoid screens before bed.The blue light emitted from screens can interfere with sleep.

Avoid caffeine and alcohol before bed,both of which are disruptive to sleep.

Take naps during the day.While the advice to “sleep when the baby sleeps” can feel insensitive to the realities of caring for a baby round the clock, prioritizing naps is an authentic way to recover lost sleep from night wakings.

Make sure you are getting enough sunlight.Sunlight also helps regulate your body's natural sleep-wake cycle.

- Consider a soothing bedtime routine for both of you.A calming bedtime routine can help your baby learn to wind down, but the same is true for you! The routine for your baby could include a massage, book, and feeding, and the routine for you could include a bath followed by reading or listening to relaxing music. Calming rituals can be more practical than a time-based schedule since your baby will have erratic sleep patterns for the first few months.
- Avoid screens before bed.The blue light emitted from screens can interfere with sleep.
- Avoid caffeine and alcohol before bed,both of which are disruptive to sleep.
- Take naps during the day.While the advice to “sleep when the baby sleeps” can feel insensitive to the realities of caring for a baby round the clock, prioritizing naps is an authentic way to recover lost sleep from night wakings.
- Make sure you are getting enough sunlight.Sunlight also helps regulate your body's natural sleep-wake cycle.

If the fatigue feels overwhelming, talk to your doctor. Sleep deprivation can take a toll on your physical and mental health, but your doctor can rule out other medical causes and offer personalized support.