Bringing home a new baby is exciting, emotional, and—let’s be honest—exhausting. Sleep deprivation is a common experience during early parenthood, but that doesn’t mean you have to suffer through it without support or strategy.

Let’s explore why sleep is so hard to come by with a newborn and learn how to get the rest you need to care for your baby and yourself.

Why Newborns Disrupt Sleep

Newborns don’t follow the same sleep rhythms adults do. They wake frequently to feed, and their sleep cycles are much shorter and lighter. That means your sleep is likely to be interrupted multiple times each night, especially in those early weeks.

This pattern is completely normal, but it’s also a major reason new parents feel physically and mentally drained. Even though this stage won’t last forever, it can be overwhelming while you’re experiencing it.

Getting Sleep with a Newborn WFMC Health

Signs You’re Sleep-Deprived

You might already know you’re tired, but sleep deprivation can affect more than just your energy levels. It can influence your mood, memory, and even your ability to bond with your baby.

Some common signs of sleep deprivation include:

  • Feeling irritable or emotionally sensitive
  • Difficulty focusing or making decisions
  • Forgetfulness
  • Feeling like you’re “running on fumes”

If this sounds familiar, it’s a sign your body and brain need more rest. It’s okay to be open about your needs and ask for help.

Tips for Coping with Sleep Deprivation

You can’t force a newborn to sleep through the night, but there are ways to manage your own sleep needs and improve your overall rest. Common tips and strategies include:

Sleep When the Baby Sleeps

You’ve probably heard this advice a hundred times, but it’s repeated for a reason. Even short naps throughout the day can add up and help restore your energy.

Take Shifts with Your Partner

If you have a partner or support person, work out a system so each of you gets a longer stretch of uninterrupted sleep. Taking turns for nighttime feedings or diaper changes can make a huge difference.

Keep Nighttime Care Calm and Quick

Try to keep lights dim and noise low during night feedings or changes. This helps you and baby fall back to sleep more easily afterward.

Ask for Help (and Accept It)

Asking for and accepting support can lighten your load, whether it’s a family member holding the baby while you nap or a friend dropping off a hot meal. As much as you can, prioritize sleep and baby care over chores or social obligations.

Supporting Your Mental Health

Sleep deprivation wears on the body and your emotional wellbeing. If you’re feeling especially low, anxious, or overwhelmed, it could be more than just tiredness.

Don’t ignore signs of postpartum depression or anxiety. These conditions are common, but they’re also treatable. Talking to your provider can help you feel more like yourself again.

Remember: This Stage Will Pass

When you’re in the thick of it, sleepless nights can feel endless. But as your baby grows, their sleeping hours will stretch out—and so will yours.

At WFMC Health, we’re here to support your entire family’s well-being. If you need guidance, reassurance, or a check-in about your physical or mental health, we’re here to help.

This article is meant for informational purposes only. If you have questions or would like further information, make an appointment with your primary care provider.

This blog post was first published on WFMCHealth.org.