5 Tips to Prevent Sleep Deprivation After Baby [UPDATED]

“Life doesn’t come with a manual. It comes with a mother.”


Everyone knows that the mother is the essential person in the family. She is the one who nurtures and cares for her children, provides emotional support, and helps to keep the family together. She is the one who ensures that all the needs of her children are met, and she often makes sacrifices for her family. 

A mother’s love is unconditional and irreplaceable. If you have disturbed sleeping patterns and are suffering from sleep deprivation due to the demands of motherhood, then it is time to take action.

Sleep deprivation in moms can lead to physical and emotional fatigue, which can cause problems such as irritability, difficulty concentrating, and even depression.

The importance of sleep for a mother is really underrated and needs to be taken seriously. Whether you are a new mom or a mother of more than one child, getting a good night’s rest is essential.

Deal With Sleep Deprivation After Baby

Sleep is one of the necessities for healthy living. Good and adequate rest improves the quality of life. It helps the brain to work properly, enhances memory, and provides longevity.

The ability to act and feel well while you’re awake depends on the quality of your sleep. It also depends on whether you’re sleeping at a time when the body commands you to rest. To tackle sleep deprivation in moms, it is important to make sleeping a priority, even if that means sacrificing other activities such as reading or watching TV.

Motherhood is a little different from other phases of life. You have to look after a baby and manage the other home responsibilities. So, what’s a new mom to do? So what can you do about it?

While sleeping, the brain is able to restore itself. To help, try to create a soothing sleep environment.

Our blog post, “5 Tips To Help New Moms Get A Good Sleep,” offers some practical tips on how to get adequate sleep while juggling the demands of motherhood.

5 Tips to Prevent Sleep Deprivation

Parents of babies are notoriously sleep-deprived, and sleep deprivation is only compounded if you are a new mom. It can be challenging to prioritise sleep when you have so many tasks that need to be accomplished. 

To improve your sleep and reduce the effects of sleep deprivation, there are some tips that can help.

Talk About Your Sleep Needs

If you’re dealing with sleep deprivation, don’t suffer in silence. It’s possible to compensate for some of what you’ve missed out on.

Get help with household and parenting tasks. You don’t need to take on anything alone, so ask your partner or family members for help with everyday tasks like cleaning, cooking, and caring for the baby.

Just Say no to Added Responsibility

If you feel guilty about spending less time with friends or not taking on extra work, remember that you’re putting yourself first to ensure that you and your baby get the rest you both need. You may want to take on more responsibilities, but be sure to think carefully about what would be most beneficial for you and your family.

Don’t take on any new tasks or duties. Be honest with yourself about what you can and can’t manage, and don’t be afraid to say no if something is too much for you.

Sleep when your baby sleeps

If you have disturbed nights, getting through the day can be challenging. Any experienced baby parent will tell you that taking advantage of naptime is key. Maintaining a consistent sleep/wake routine is important, even if it is only for short periods. This helps the body adjust and will make it easier to fall asleep when needed.

A baby is a natural sleep reminder, so try to stay in tune with your baby’s sleep patterns. If you’re exhausted and unable to stay awake, go ahead and give yourself permission to take a nap. Short power naps are more helpful than longer ones because they allow the body to rest without interfering with nighttime sleep.

Encourage Good Baby Sleep Habits

One of the important things you can do to help yourself sleep is to encourage good baby sleeping habits. Establish a nighttime routine that includes calming activities like bathing, reading stories, and singing songs—all of which can help your baby relax and wind down for a restful night’s sleep.

Also, remember that babies don’t have the same circadian rhythms as adults and tend to sleep in shorter bursts. Responding quickly to your baby’s nightly needs by helping them back to sleep can help reduce the time spent awake at night, allowing for more restful sleep for both you and your baby.

Refresh yourself in other ways

When sleep isn’t an option, it’s important to look for other ways to refresh yourself. Exercise can be a great way to boost energy levels and improve both physical and mental health. 

Healthy snacks containing protein throughout the day can also help keep your energy up. Remember to take some time to relax, whether it’s by taking a hot bath or simply getting outside for some fresh air.

Creating a soothing sleep environment is also important for getting the rest you need. Sleep deprivation can take a toll on your physical and mental health, so it’s important to make sure that you’re taking steps to get enough rest.

How Sleep Deprivation Affects Health

Healthy eating, drinking and working out, good sleeping practices, and enough rest span are key determinants of a healthy lifestyle. According to the National Sleep Foundation, in the US, everyone, with few reservations, needs 7-9 hours of peaceful sleep a night for the body and mind to perform optimally.

Signs that you are sleep deprived  

  • Insomnia
  • Anxiety
  • Weight gain
  • depression or suicidal tendency.’
  • fatigue/feeling of tiredness
  • Mood swings remain irate
  • not able to carry out any task
  • not able to concentrate

How to rest when you have kids at home

Getting enough rest when you’re a parent can be difficult, especially when you have young kids at home. Here are some tips to help you make the most of your time and get the rest you need:

Afternoon Nap

If your baby is napping or even just quiet for a few hours, use the time to catch up on your own rest. Put aside any chores you need to do and take a nap. It’s important to make sure that you’re getting the proper amount of sleep each day, so don’t feel guilty about taking the time for yourself.

Create a schedule

A baby can be sleep trained from 3 months of age. This does not mean they will start sleeping through the entire night, but it helps to create a routine for your baby and stick to it.

Creating a schedule can help you manage your time better and make it easier to get enough rest. Set aside specific times for household tasks and use the remaining time for personal activities like taking walks, reading books, or just relaxing. 

Try relaxing techniques 

Every person has a unique way of relaxing. Some may prefer reading, while others prefer listening to music or white noise. Whatever option you choose, remember to keep your mobile away from you. 

The light from your mobile/electronic device tricks your brain into thinking that it is still day / or is not the time to sleep. To take a nap, you should have a calm and relaxing environment. 

Take your rest time seriously!

It is normal to see many women get up early or go to bed late just because they are trying to get everything done on time. What one has to understand is … that as you start skipping on your precious sleep – less productive, you will become. There will be a time when your body will be beyond fatigued and give up in some form or other.

To stay productive and remain active, you must complete your designated hours of sleep.


Workout helps you relax and get a good night’s sleep. Even daily walks can improve your sleep. Do whatever exercise you enjoy. Find exercise classes where childcare is offered. Play sports with your kids, if possible.

When you need to see a doctor 

If you have tried and nothing seems to work – do yourself a favour and please meet a sleep specialist. They can prescribe some medication/ways to catch up on your sleep.

Last words 

Getting enough rest when you have kids can be challenging, but it’s important to ensure that you’re taking care of yourself. Taking time for yourself each day will help ensure that you’re able to stay healthy and productive.

From regular exercise and relaxation techniques to setting up a schedule and getting professional help if needed, there are many steps you can take to ensure that you get the rest you need. With a bit of effort and dedication, you can ensure that both you and your family have a healthy and happy life.

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