New parents often struggle to balance the demands of a newborn with their own need for sleep. According to The Lullaby Trust, nearly 3 in 5 parents with a child under 12 months say their baby sleeps for less than four hours at a stretch, while 98% report experiencing sleep deprivation.
Dr Hana Patel, a GP and resident sleep expert at Time4Sleep, has shared practical advice to help parents manage disrupted sleep and improve their rest.
The impact of sleep deprivation
Dr Patel says: “The sleep disruption experienced within the first year of parenthood can be rather intrusive. Studies have shown that the sleep deprivation experienced by new mothers during the first year actually accelerates biological ageing.
“Sleep length is the most important factor, with seven hours sleep being the ideal target, whilst sleep quality has less of a tangible impact. For parents who repeatedly get less than seven hours of sleep per night, the attention lapses that we experience from being tired come more frequently throughout the day.
“Side effects of prolonged sleep deprivation include increased irritability, lack of focus and attention, reduced mental health, and physical conditions including high blood pressure.
“The side effects of sleep deprivation can also enhance the mental toll of the postpartum period, with exhaustion contributing to feelings of anxiety and depression felt by many new mothers and new parents, making the first months of parenthood more challenging.”
Research supports this link. One study found that mothers sleeping less than seven hours per night at six months postpartum showed biological age markers 3–7 years older by the 12-month mark compared to those who slept seven hours or more.
Getting through the day after poor sleep
Ongoing sleep disruption can leave parents feeling drained. Dr Patel recommends making the most of opportunities to rest.
Take advantage of nap time
Dr Patel explains: “It might be tempting to use your child’s nap time to catch up with housework or other chores, but sometimes getting rest is more important. If you’re struggling to get enough rest, it’s important to take any opportunity to prioritise getting enough sleep over non essential jobs.
“Make sure to set an alarm to prevent you from oversleeping. If your baby tends to sleep for short periods, prioritise a quick power nap of no more than 20 minutes, or aim for 90 minutes for a longer nap. This will ensure you wake up before or after a period of deep sleep, reducing grogginess and leaving you feeling refreshed.”
Short naps under 20 minutes can boost alertness, while 90-minute naps align with a full sleep cycle.
Prioritise self-care
Dr Patel explains: “When you’re feeling tired, doing more exercise may be the last thing you feel like doing, but regular exercise can help you feel less tired. Focus on gentle exercise, like walking, that keeps you active and you can do whilst looking after your baby, even if it’s just a simple walk to the shops.
“You should also make sure you take time to practice self-care. Prioritise regularly making time for a shower, and treat yourself to a warm drink or healthy snack every few hours to keep your energy up.”
Improving sleep at night
Try an earlier bedtime
Dr Patel comments: “Moving your bedtime forward can help you to get longer periods of uninterrupted sleep, especially if you’re turning in closer to your child’s bedtime.
“An early bedtime may not work for everyone, but it can help you to recover after a period of sleep deprivation. Make sure you avoid screentime before you go to bed, and try to do something relaxing for half an hour beforehand, such as reading or soaking in a hot bath.”
Share responsibilities
Dr Patel explains: “In a couple, parenting is a team sport. Sharing the burden of late night feeds and comforting should be balanced between parents as much as possible, allowing each person to catch up on sleep.
“Whilst breastfeeding mothers will need to take the lead with feeding, acts of comfort such placing your baby in skin-to-skin contact, or gently rocking them can help them get back to sleep, and can be shared between parents.”
Keep night-time calm
Dr Patel says: “Try not to stimulate your baby too much during the night. As soon as they start waking, offer them a feed to prevent them from getting upset and help them to settle.
“Talk to them in a soft, quiet voice to soothe them, and avoid changing their nappy or clothing unless completely necessary to avoid stimulating them and make it easier for them to get back to sleep.”
Safe sleeping arrangements
Keep your baby in the same room
Dr Patel shares: “Have your baby sleeping in the same room as you for at least the first six months, day and night. The risk of Sudden Infant Death Syndrome (SIDS) is lower when your baby sleeps in the same room as you, compared to having them sleep alone.
“You may think that having your baby in the same room will mean you’re more likely to be disturbed, but this can work to your advantage. You will be more likely to hear them stirring, and will be able to comfort them or feed them before they wake fully, increasing the likelihood of them getting back to sleep.”
UK guidelines, including those from The Lullaby Trust and the NHS, recommend room-sharing for at least the first six months to reduce the risk of SIDS.
Prepare for night wakings
Dr Patel says: “Before going to bed, be organised and prepare whatever you may need in order to reduce disturbance when you’re woken at night.
“Make sure that bottles, nappies and any other essential items are easily accessible or out of the room entirely, to ensure that waking up at night causes as little disruption as possible.”
Supporting well-being in early parenthood
Experts emphasise that while sleep disruption is common in the first year, strategies such as taking short naps, maintaining calming routines, and sharing responsibilities can help parents protect their well-being. Seven hours remains the recommended target for adult sleep to support physical and mental health.