Bringing home a newborn is one of the most exciting moments for parents, but it’s also exhausting.

Adjusting to the sleepless nights and unpredictable baby schedule can leave new parents feeling worn out. If you're a new parent wondering how much sleep you can realistically expect and how to manage it, you're not alone.

In this article, we’ll dive into how much sleep new parents actually get and offer fresh tips to help you rest when you’re caring for a newborn.

How Much Sleep Do New Parents Get?

In the first year after having a baby, new parents typically lose around 1 to 2 hours of sleep each night. That might not seem like much, but it adds up quickly. Research shows that parents lose about 44 full nights of sleep during the first year. The first few months are the toughest, as newborns need frequent feedings and attention, leaving parents with fragmented sleep patterns.

On average, most parents manage around 4 to 5 hours of sleep each night, and it's often broken up into smaller chunks. That’s because newborns need to eat every 2-3 hours and may wake up for diaper changes or comfort.

Parents' Sleep Schedule with a Newborn – Create a Strategy

The key to managing sleep as a new parent is to have a flexible plan. You won’t be able to control when your baby wakes up, but you can control how you manage your rest.

Here’s a balanced approach to help:

• Set realistic expectations: It’s important to remember that your sleep will be disrupted for a while. Accepting that helps reduce stress and pressure to get a full night’s sleep.
• Adjust your routine: Instead of trying to stick to your old sleep schedule, adapt to your baby’s patterns. Sleep in shorter bursts if needed and focus on rest rather than lengthy, uninterrupted sleep.

10 Tips on How to Get Rest with a Newborn

Here are some practical tips to help you get as much rest as possible while caring for a newborn:

1. Create Sleep Zones for You and Your Baby

Having separate, cozy sleep zones for both you and the baby can help everyone rest better. Whether your baby sleeps in a bassinet beside your bed or in a separate room, make sure both sleeping areas are comfortable, quiet, and conducive to sleep. Use a white noise machine to block out disruptive sounds, and keep the room dark to promote better rest for both of you.

2. Consider Co-Sleeping Options

Co-sleeping doesn't necessarily mean sharing the same bed, but having your baby nearby can make nighttime feedings easier. Using a bedside bassinet or co-sleeper allows you to care for your baby without fully getting out of bed, which can help you stay drowsy and fall back asleep faster after attending to your baby.

3. Utilize Power Naps

A 15-20 minute nap can give you a surprising energy boost. Short naps, often referred to as power naps, are especially helpful when you’re not able to sleep for long stretches. Taking these naps during your baby’s downtime can help you recharge without feeling so groggy afterward.

4. Incorporate Babywearing for On-the-Go Rest

Babywearing is a great way to multitask while keeping your baby close and calm. It can help them nap while you’re on the move or even sitting down, giving you the chance to rest or at least take a break from rocking them to sleep.

5. Split Duties with Your Partner Based on Strengths

If possible, divide the night shifts or daily baby care duties based on each parent’s energy levels and strengths. If one partner functions better in the morning, let them handle the early baby needs while the other person sleeps. Likewise, the night owl in the relationship can take over evening baby care duties, allowing the other to rest earlier.

6. Limit Visits and Social Commitments

In the early weeks, friends and family might want to visit and meet your new baby. While this is exciting, it can also eat into your precious rest time. Don’t feel guilty about limiting visitors or asking for some quiet time so you and your baby can rest. You’re going to need this time to recharge and adjust to your new routine.

7. Practice “Quiet Awake” Time

Sometimes, it's hard to sleep even when your baby is napping. This can happen because you're anxious or your mind is racing. If you can’t fall asleep, don’t stress. Instead, try “quiet awake” time—lie down, close your eyes, and focus on relaxing your body. This still gives you a rest, even if you don’t fully sleep, which can help you feel more refreshed.

8. Rotate Night Feedings

If you're breastfeeding, consider pumping, so your partner can help with some nighttime feedings. Rotating night duties between both parents helps ensure each person gets a solid block of sleep. If you're formula-feeding, having bottles prepared in advance can make feedings easier and faster at night.

9. Take Advantage of Early Bedtimes

When your baby goes down for the night, consider going to bed early too. Even if it's much earlier than you're used to, you can use this time to catch up on some extra sleep. You don’t have to stay up until your usual bedtime; adapting to earlier bedtimes during the newborn phase can help you feel more rested.

10. Simplify Night Feedings and Diaper Changes

Have everything you need for nighttime care ready to go so that feedings and diaper changes are quick and easy. Keep diapers, wipes, and bottles within reach so you don’t have to move around too much. The quicker the nighttime wake-up is, the easier it will be to go back to sleep.

About Postnatal Sleep Deprivation

Postnatal sleep deprivation is a real struggle for most new parents. Not getting enough sleep can make you feel irritable, forgetful, and overwhelmed. Lack of sleep can also affect your ability to concentrate and can make simple tasks seem harder than they are. Sleep deprivation is tough on your mental and physical health, so it’s important to make rest a priority, even if it means taking a few naps throughout the day.

How Many Hours of Sleep Do Parents Lose with a Newborn?

New parents lose around 1 to 2 hours of sleep per night during the first year. That might not seem like much at first glance, but when you add it up over time, it equals about 44 days of lost sleep in a year. As your baby gets older and starts to sleep for longer stretches at night, your sleep will improve. But for those first few months, expect to lose a good chunk of sleep as you adjust to life with a newborn.