1. Nap When the Baby Naps

This is a common tip many parents don’t like because they handle other tasks during this time. Every parent must know that sleeping when their baby sleeps will help them manage exhaustion better. So, instead of using this time for other tasks, parents must ensure they sleep to replenish their energy when the baby wakes up again. Prioritising sleeping over other pending tasks will help to alleviate sleep deprivation, promoting energy boosts and better health for both parents. If it is difficult to sleep, use sleep-enhancing music or other personal activity that induces sleep.

2. Practice Sleep “Banking” When Possible

New parents can be calculative about sleep time to practice sleep banks, that is, sleeping ahead of busy events and days to make up for future sleep deprivation. Sometimes, newborn tasks may show up and take a whole lot of time, which contributes to inadequate sleep. Catching sleep ahead of this time can provide the energy boost needed to get through every day without exhaustion. As a new parent, you can take sleep turns with your partner to get through the day without mental and physical exhaustion. 

3. Split Nighttime Duties

As parents, sharing responsibility with your partner can offer great relief from stress related to sleep deprivation. Taking night shifts to look after your baby can contribute to sufficient sleep. As a mother, you can pump your milk ahead to avoid interrupted sleep that may result in migraines and sleep deprivation. Caring for a newborn is much easier when it involves you and your partner. Schedule shifts ahead for effectiveness and adequate sleep time. 

4. Stay Hydrated

Hydration provides an energy boost, which is especially needed for new parents. Sleep deprivation causes exhaustion and inertia; in cases where inadequate sleep is unavoidable, parents must take sufficient water for an energy boost. This will help prevent headaches and dry eye. Fruits and vegetables rich in water content can be taken regularly for hydration and other health-supporting benefits. Incorporating teas, too, can go a long way and help motivate hydration. 

5. Eat Nutrient-Rich Meals

Eating nutrient-rich meals is especially required for new parents. For adequate sustenance, new parents should take fruits, whole grain meals, proteins, vegetables, herbal teas, and so on. A to reduce the effects of sleep deprivation. Steering clear of processed and sugary foods can help manage the energy level optimally. This is also beneficial for the baby, as the nutrient acquired  by a mother is passed on to a child.

6. Ask for Help

To prevent frustration and mental exhaustion, parents should always ask for help. This could be from relatives, friends, or trusted neighbours. This will help ease stress and allow self-care for every parent. In this case, parents are also able to make up for sleep deprivation by taking a long, refreshing nap. Accustoming the baby to other faces can relieve parents and allow for adequate self-care. 

7. Incorporate Light Exercise

Light exercises can aid in energy boosts, thereby increasing energy levels. Doing daily yoga and gentle stretches can aid blood circulation and muscle stretching, easing stress and providing energy. Exercises release endorphins, a chemical that improves mood and well-being. It can alleviate mood swings resulting from sleep deprivation and promote wellness for new parents. Dedicating at least 10 minutes to light exercises can improve the mood. 

8. Establish a Relaxing Evening Routine

Activities can be scheduled to assess the body’s sleep time after regular sleep deprivation. This might involve practicing relaxing evening routines and incorporating soothing activities like a warm shower massage, reading, or listening to calm music. This might help remind the body to relax and take a breath, inducing sleep and proper relaxation. As new parents, reduce phone light before bed to get adequate sleep and a relaxing experience. 

9. Consider Napping with Your Baby

Napping with your baby as a parent can be a rewarding time for yourself and your baby. This can promote quality time with your baby while pursuing self-care time when possible. Co-sleeping can also help new parents catch up on sleep. Parents should enjoy taking a nap with their babies to avoid sleep deprivation and stress. This can serve as extra sleep for new parents.  

10. Set Realistic Expectations

Due to the new experience, new parents may set unrealistic expectations, depriving them of essential ones. Preparing a realistic schedule will go a long way in saving new parents troubles. In most cases, new parents may have to divide essential and non-essential obligations to enjoy adequate rest. Prioritising rest over shopping or watching TV can ensure saving energy for important tasks like catering to the baby, cooking, eating, and sleeping. 

11. Practice Mindfulness and Meditation

New parents can practice meditation and mindfulness to help gather scattered thoughts and prevent confusion that may contribute to insomnia. Meditation and mindfulness are effective tools that ease stress and relieve anxiety. Taking deep breaths and a mental count for daily activity can help notify the body to take a rest and avoid exhaustion. Utilising meditation apps, soothing music, and yoga breathing techniques can help alleviate worry and stress associated with sleep deprivation. 

12. Use Power Naps Wisely

Taking short and deep naps can sometimes be effective for long naps during the daytime, which might result in tiredness and sluggishness, disturbing the energy flow of the day for new parents. A brief nap can replenish the body for the day, resulting in a productive day. To avoid oversleeping during the day, an alarm can be set for prompt reminders. This does not, however, mean you can’t take a long nap during the day; if you feel you need it, do it!

13. Accept and Embrace the Imperfection

New parenthood comes with a hitch here and there, and that is fine because perfection is a journey that never ends. As a new parent, you might have to dump perfection and take each step one at a time to avoid being overwhelmed. One of the imperfections might still be sleep deprivation, but it is fine. With time, your body adjusts, and wisdom is put in place to get the best out of parenthood.

Sleep deprivation is absolutely unavoidable for new parents. However, with these 13 practical tips, parents can manage sleep better to curb sleep deprivation to a minimal degree. Every parent, especially new ones, must be open to receiving help to avoid exhaustion, frustration, and anxiety. This is especially crucial not only for the health of parents but for babies also. Seek help from family members, friends, and trusted neighbours to avoid burnout now and then. Go go mum and dad! You got this!