How to Manage Sleep Deprivation as a New Mom: Tips for Survival

If you’re reading this with bleary eyes and an empty coffee cup in hand, you’re not alone. Sleep deprivation in the early days of motherhood is no joke. It’s like your sweet little baby took all your sleep, threw it out the window, and decided you can just get by on fumes. But I promise, there are ways to manage sleep deprivation that’ll help you feel like a human again—at least most of the time.

Here are my top tips to help you survive those sleepless nights (and days) in the postpartum period.

1. Sleep When the Baby Sleeps (But Really!)

You’ve probably heard this a thousand times, but it’s true: when baby is napping, it’s time to nap yourself. I know it’s tempting to use that time to clean up, check emails, or just have a moment to breathe, but rest is going to be more valuable than tackling chores. Even a 20-minute power nap can work wonders on your energy levels.

2. Tag Team with Your Partner

If you have a partner or support system, use them! Dividing up baby duties—especially at night—can make a huge difference. If you’re breastfeeding, your partner can help with diaper changes, burping, or just bringing baby to you. If you're pumping or formula feeding, take turns so each of you can get at least a chunk of uninterrupted sleep. Remember, it’s not about who’s doing more or less—it’s about working together to keep everyone sane.

3. Create a Cozy Sleep Environment for Baby

Sometimes, it’s all about helping your baby sleep better so you can catch a few extra Z’s yourself. Make sure baby’s sleep environment is peaceful—dim lighting, soft white noise, and a swaddle (if they like it) can work wonders. Keeping the room at a comfortable temperature and making sure it’s relaxing can help baby stay settled longer, giving you a better chance at rest.

4. Skip the Guilt: Rest Is Productive

As moms, we often feel like we should be doing all the things when the baby is sleeping. But guess what? Taking care of yourself by resting is one of the most important things you can do for your baby. When you’re rested, you’re more patient, more present, and more capable of handling the demands of motherhood. So, give yourself permission to rest without guilt. The laundry can wait. Your well-being can’t.

5. Short, Frequent Naps Are Your Friend

Instead of focusing on getting one long stretch of sleep (which, let’s be real, probably isn’t happening for a while), embrace the power of short, frequent naps. Even if it’s 10-15 minutes while your baby dozes off in the stroller or carrier, these micro-naps can help boost your energy and mood.

6. Consider Safe Co-Sleeping Options

I know co-sleeping can be a touchy subject, but if you follow safe sleep guidelines, having your baby close to you during the night can actually help both of you sleep better. Whether it’s room-sharing with a bassinet or using a safe co-sleeper attached to your bed, having baby nearby can make nighttime feedings easier and quicker, so you can both drift back to sleep faster.

7. Ask for Help (and Accept It)

One of the best ways to cope with sleep deprivation is to lean on your support system. Whether it’s a family member, a friend, or a postpartum doula (hey, that’s me!), don’t be afraid to ask for help. Even just an hour of someone watching the baby while you take a nap can make a huge difference. And when people offer help, don’t say, “Oh, I’m fine”—accept it! You deserve the support.

8. Be Mindful of Your Caffeine Intake

I know coffee feels like your lifeline, and trust me, I get it. But try to keep an eye on how much caffeine you’re consuming, especially later in the day. Too much caffeine can mess with your ability to fall asleep when you finally get the chance. Try to balance out your caffeine with water and nourishing snacks that give you energy without the crash.

9. Give Yourself Grace

The newborn stage is hard. Sleep deprivation is real, and there’s no magic fix. You’re going to have days (and nights) where it feels impossible to keep your eyes open. On those days, it’s okay to lower your expectations. Give yourself grace, ask for help, and know that you are doing an amazing job—even if you don’t feel like it.

10. Know That This Is Temporary

One of the most comforting things to remember is that this phase won’t last forever. I know it feels like you’ll never sleep again, but babies grow, sleep patterns change, and eventually, you’ll get more than a two-hour stretch of rest. In the meantime, focus on doing the best you can and take things one day (or night) at a time.

Motherhood is beautiful and exhausting in equal measure, and sleep deprivation is one of the biggest challenges in those early days. But with a little strategy, support, and a lot of grace, you’ll get through it. And when you finally do get that magical night of uninterrupted sleep, it’ll feel like the best thing ever. Hang in there, mama—you’ve got this!