How much sleep do new parents need?

Nov 15

Those early days are hard. Harder than hard. No matter how much you read about it or plan for it, adjusting to life as a new parent is a lot. You are told to expect a degree of sleep deprivation, but nothing can prepare you for the level of exhaustion you experience.

Awakening to the sound of your little one crying, you look at the clock and realize that you have only been asleep for an agonizingly short period. The exhaustion is overwhelming as you get up to care for your newborn. Every cell in your body feels depleted, and the emotion of it all results in silent tears streaming from your weary eyes.

You question whether you are doing this wrong. Are other parents feeling this way?

The answer is a resounding yes.

New parents experience a profound lack of sleep, and while this is to be expected in the early days, continued sleep deprivation can impact our physical and mental health.

So, what is enough sleep for new parents? And how do we achieve it?

What the numbers say

The National Sleep Foundation recommends that adults get between seven and nine hours of sleep each night. However, a recent study revealed that only 10% of parents achieve that. In addition, half of the parents with children six months or younger get only one to three hours of uninterrupted sleep each night.

During a typical night of sleep, we cycle through various sleep stages. Slow wave and rapid eye movement (REM) are essential stages of restorative sleep and occur after we have been asleep for a while. Unfortunately, when your little one is frequently waking, and you are getting only short periods of sleep, it is nearly impossible for your body to complete a restorative sleep cycle.

No wonder new parents have endless stories of embarrassing things they have done while experiencing the intense brain fog associated with sleep deprivation.

When you aren’t getting enough sleep

Being sleep deprived for a period is almost expected, but if it continues, the effects on your mental and physical health can be worrisome.

The impact of ongoing fragmented sleep can cause serious problems, including:

Decreased immune system function – Insufficient sleep weakens the immune system, which means you could be at higher risk for contracting viruses.
Memory issues – Sleep deprivation disrupts the brain’s ability to process and remember new information leading to problems with long and short-term memory.
Increased risk of accidents – A lack of sleep can impair reaction times, making activities like driving unsafe.
Weight gain – Insufficient sleep can disrupt hormones that impact your appetite, and you may also experience a lack of motivation and energy to maintain healthy physical activity.
Mood changes – Restorative sleep assists in emotional regulation and mental health. Sleep deprivation can lead to changes in mood, such as irritability, anxiety, and depression.

Sleep deprivation and postpartum depression

Recent research has revealed that poor sleep quality increases the risk of developing postpartum depression. Unfortunately, approximately 1 in 8 women will experience the condition.

Sleep deprivation and postpartum depression can be challenging to distinguish, as one condition can aggravate the other.

While fatigue is a symptom of postpartum depression, there are other warning signs to look out for, including:

Deep sadness
A sense of hopelessness
Changes in mood, such as anxiety, irritability, and anger
Difficulty sleeping
Feelings of guilt or shame
Changes in appetite and eating habits

If you are concerned about postpartum depression, be sure to reach out for help and contact a medical professional.

Getting the sleep you need

So, what is enough sleep for new parents? While the recommendations advise that adults ideally get between seven and nine hours of sleep per night, this is often unrealistic when caring for a newborn.

Managing sleep as a parent is not an easy task. It can be challenging to find time for self-care, but remember, “you can’t pour from an empty cup.” It is essential that you look after yourself so you can care for your new little one.

Here are some tips for prioritizing self-care and getting the sleep you need.

Cut down on caffeine – While it can be tempting to fuel yourself with a coffee, avoid caffeine later in the day, as it will keep you wired at bedtime.
Unplug from electronics – Avoid using your phone or laptop for at least an hour before bed. The blue light emitted from the screen disrupts the production of melatonin (the body’s sleep-inducing hormone).
Get daylight exposure – Make sure you get sunlight daily, as it regulates our circadian rhythm and encourages quality sleep.
Be physically active – Even a 30-minute walk out in the fresh air will improve your sleep and mood.
Establish a consistent bedtime routine – Starting a bedtime routine will improve your little one’s sleep and help you organize your own sleep schedule.
Seek professional help – A pediatric sleep consultant can help you and your baby get quality sleep.

Sleep is not a luxury. On the contrary, it is essential for our health, and although it is challenging in the first few months with a newborn, you must prioritize self-care and practice good sleep hygiene.

At My Sweet Sleeper, we are not solely focused on your baby’s sleep – we care about your sleep too! With one-on-one personalized coaching, we can help you and your little one create healthy sleep routines, so everyone gets the rest they need. We also offer the opportunity for you to connect with other parents in group coaching sessions where you can share your experiences and benefit from a community of support.

Reach out to us today to explore how we can help you and your family enjoy sweeter sleep.

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Self Care