A good night’s sleep. We all need it. But as a new mom or dad, you might find you’re only getting a few precious hours here and there. And this period of sleep deprivation can stretch out for quite awhile after your baby is born, too.
In fact, a 2019 study published in the academic journal Sleep, which observed more than 4,600 German men and women, found that, “Following the sharp decline in sleep satisfaction and duration in the first months postpartum, neither mothers’ nor fathers’ sleep fully recovers to pre-pregnancy levels up to six years after the birth of their first child.”
Six years. That’s a really long time. You’re going to need all the help you can get to muscle through with little to no sleep. Here are 10 tips new, sleep-deprived parents can use to get through the long days that follow those long nights:
1. Start your day with a caffeine jolt
One of the hardest things to do is get up and going in the morning, especially if you didn’t sleep much the night before. Fortunately, coffee is there for you. Let the caffeine fill you up and make you feel like you are among the living again.
According to the Centers for Disease Control and Prevention (CDC), caffeine can pass from mom to infant in small amounts through breast milk. However, in low to moderate amounts (about 300 milligrams or less per day, which is about 2 to 3 cups of coffee), caffeine usually does not adversely affect the infant. So go ahead, you deserve it.
2. Let the little ones entertain themselves
While you are probably Supermom or Superdad most of the time, there’s no shame in letting your little one play on their own in the mornings when you’re trying to refresh yourself with the aforementioned coffee. Set out a play tent (or yard) and some toys, make sure everything’s safe for baby and let your little one go to town.
3. Eat a healthy snack
Yes, those sugary snacks look attractive when you’re running low on energy. Even though a sweet treat might provide an instant boost, you’ll feel sluggish a few minutes afterward. Try reaching for a healthy snack like a fruit or veggie instead to get your energy levels up for a sustained period. Check out these healthy energy foods for inspiration.
4. Go into the light
The human body responds positively to sunlight, which in moderated amounts can help you feel more alert and awake naturally. In a 2008 study published in Environmental Health Perspectives, researchers report that it’s not only important to get outside periodically but also to sleep in total darkness. They say both practices combined can result in “improvements in mood, energy, and sleep quality.”
So go ahead and pull open the curtains, step outside and enjoy a little sunlight. It might just give you the boost you need to get you through until it’s time (at last!) to try to grab some total darkness again.
5. Look for nap opportunities
We’ve all heard the old adage “sleep when the baby sleeps.” Even though it’s a cliché, if a nap opportunity presents itself, you should definitely take it. According to the Sleep Foundation, “a short nap of 20-30 minutes can help to improve mood, alertness and performance.”
6. Switch up your routine
When you’re tired, it’s easy to feel like the whole day is dragging and you’re just limping along and barely clinging to consciousness. Instead of letting your sleepiness slow you down, try to switch up your routine to get things done quickly (and get you closer to bedtime!). Depending on their ages, try getting the kids to pitch in on chores.
7. Call for reinforcements
Feeling a bit overwhelmed? There’s no reason why you can’t enlist the aid of your favorite babysitter, friends or family to watch your little one while you take a little break.
8. Put off that nonessential task for a bit
The unfortunate reality of adulthood: Chores don’t do themselves. And until we can crack Cinderella’s secret for enlisting animal aid for all household chores (seriously, how does she do it?), we’re stuck with piles of laundry, mountains of dishes and dusty floors. Even though it may make you feel a little twitchy, try to leave some of the nonessential stuff for another day. Sleep is important, and the messes can wait!
9. Crank up the tunes
If you find you’re slumping toward the end of the day, try using upbeat music to boost your mood for the better. In 2013, researchers at the University of Missouri conducted two studies, in which participants used positive, upbeat music to successfully improve their moods in the short term, as well as boost their overall happiness over a two-week period. The findings were published in The Journal of Positive Psychology.
So pump up the tunes. You might be surprised how much better you feel after belting out “Happy” for the 10,000th time.
10. Work toward a bedtime goal
Telling yourself that you will be in bed within a certain time can go a long way toward motivating you to get everything done so that you can crush that sleep deprivation for real this time.