How Can New Parents Get Sleep with a Newborn?

Bringing your newborn home is a sweet moment, but it can also turn your world upside down. This will especially affect your sleep. Many new parents find themselves asking, “How do you get sleep with a newborn?” or “Will I ever sleep again?” Be patient—you are not alone. 

Let’s talk about why sleep deprivation happens after welcoming your newborn and how long sleepless nights last. Most importantly, we will discuss how you and your partner can create a sleep schedule that works for newborn parents.

Understanding Newborn Sleep Deprivation:

Newborn sleep deprivation hits hard because your body is going through changes, and you are not getting your usual deep sleep. You might face feelings like: 

• Irritable
• Forgetful
• Emotionally overwhelmed
• Physically exhausted

Sleep deprivation with a newborn is not only about sleepless nights, but it also affects your decision-making, mood swings, and overall health. That’s why learning to manage your sleep schedule is a crucial step to start this new stage of life. 

Check out: How to Manage Sleep Deprivation with a Newborn?

Practical Tips to Get Sleep with a Newborn:

You can’t force your baby to sleep whenever you want. But there are smart ways to maximize your and your newborn’s sleep: 

Share nighttime duties:

Create a parent sleep schedule with newborn care in mind: 

• One partner handles feeding until midnight.
• The other takes over early morning shifts.
• If breastfeeding, one parent can bring the baby to feed, and the other handles diaper changes.

Sleep when the baby sleeps:

Forget the laundry and household errands — prioritize napping whenever your baby is down. Even if it’s just 15-30 minutes. It may sound cliche, but it’s the best way to compensate for your sleepless nights.

Use safe co-sleeping tools:

Consider a bedside bassinet that keeps your baby close but safe. Quick access at night means less disruption.

Keep calm at nighttime:

Dim the lights, avoid speaking in a loud voice, and skip stimulating activities after dark. This will help your baby and you get a deep and comfortable sleep. 

Ask for help: 

Ask a family member or friend to come over for a few hours, if possible, so you can get some rest in the meantime. Postpartum doulas can also provide night support.

How Long Do Sleepless Nights Last with a Newborn?

Your baby’s tiny tummy can hold only a small amount of milk in the first few weeks. This means you have to frequently feed your newborn. Sometimes every 2-3 hours around the clock. Typically, the first 6-8 weeks are followed by an intense sleepless phase. After these weeks baby usually starts stretching its nighttime sleep to longer periods.

• 0–6 Weeks: Very fragmented sleep, multiple night wakings.
• 6–12 Weeks: Slight improvement; longer stretches (4–6 hours) may happen.
• 3–6 Months: Some babies sleep 6–8 hours at night, depending on development.

Every baby has different sleep patterns. However, most parents feel the worst of newborn sleep deprivation in the first two months.

Some Sleep Aiding Baby Products:

Here is a list of things that can help your baby to fall asleep fast:

• Swaddle Wraps or Sleep Sacks
• Bassinet with Vibration & Sound
• Smart Baby Monitor (with Sleep Tracking)
• White Noise Machine
• Crib Wedge (Reflux Pillow)
• Pacifiers (BPA-Free)

Why Sleep Deprivation Hits Harder Than Expected:

There is no hesitation in feeling overwhelmed. Newborn sleep deprivation feels worse because: 

• Hormonal changes after birth can heighten emotions.
• Interrupted sleep cycles prevent deep, restorative sleep.
• A high mental load (worrying about the baby) adds stress.
• Physical recovery (especially for mothers) demands extra energy

Recognizing how crucial this phase is can help you consider it seriously. Sleep isn’t a luxury; it’s a necessity.

Create a Newborn Parent Sleep Schedule: 

Every baby is different. But creating a flexible sleep plan can save your sanity.

Sample Parent Sleep Schedule with Newborn:

In this way, each parent can get at least 4 hours of uninterrupted sleep, which is critical for their body and mind recovery. 

Establish your sleep routine with:

• Night Light with Dim Settings
• Infant Massage Oil or Lotion
• Baby Bathtub with Temperature Control
• Portable Changing Pad for night time diaper change
• Comfortable Nursing Pillow
• Postpartum Recovery Pillow or Mattress Topper
• Eye Mask and Ear Plugs
• Thermos or Bottle Warmer for instant formula feeding

Some tips to make it work: 

• Stay flexible. If the baby is unusually fussy, adjust.
• Use blackout curtains and white noise to help everyone sleep faster.
• Limit screens before sleeping to fall asleep more easily.

Sleep Deprivation and Mental Health:

Sleep deprivation with a newborn baby not only causes tiredness, but it also affects your mental health very badly. Many new parents feel lonely or emotionally drained. This is common in parents who remain awake during late-night feedings.  It’s a combination of physical and mental challenges. Here are some tips to protect your mental health during sleepless nights:

Connect with other new parents:

Join a local parent circle or online group. Even knowing and listening to what other parents are going through helps. 

Talk openly with your partner: 

Share how you both are feeling with each other— without judging. Check-in and take care of each other daily.

Know the signs of burnout:

If you feel consistently hopeless, resentful, or emotionally numb, it’s time to reach out. Postpartum depression and anxiety can affect both moms and dads.

Keep yourself relax and recharge:

These products will help you to relieve your stress and anxiety:

• Aromatherapy Diffuser with Lavender Oil
• Rechargeable Neck Massager or Heating Pad
• Sleep Supplements for Parents (Melatonin or Herbal)
• Co-Sleeping Bedside Sleeper (Safe Design)

You’re a human, and humans have limits. That is why feeling exhausted is not a sign of weakness. Initial weeks are a tough adjustment, but you don’t have to do it all alone.

When to Seek Help with Newborn Sleep Deprivation:

 Sometimes the exhaustion reaches its peak level. No matter how much you try, you still feel tired. If your newborn’s sleep deprivation is causing a hindrance and disturbance in your ability to function or bond with your family and baby, consider these: 

• Ask a family member or a friend to help you with night shifts 
• Consult a certified infant sleep coach
• Talk to your pediatrician regarding your infant’s sleep patterns
• Hire a postpartum doula (if available)

Don’t associate help with weakness, it’s a strength. Keep in mind that there is no gold medal for doing it all yourself; it’s better to ask someone out for your well-being.

Bonus Healthy Sleep Tips for New Parents: 

Eat smart: Protein-rich bars help you stay energized without sugar crashes. 

Be gentle with yourself: Skipped showers? Grubby house? Screwed up routine? Normal right now. 

Caffeine carefully: Have coffee early in the day to avoid disrupting your naps. 

Take shifts for recovery sleep: Try to get one full 6-hour stretch on weekends if possible.

Read about: What Is Postpartum Depression?

Frequently Asked Questions: 

1: Can creating a newborn sleep schedule help?

Yes, a planned sleep schedule ensures the well-being of both parents. It also makes sure that each of you gets uninterrupted rest, avoids mental breakdowns, and improves overall family well-being.

2: How do I know if my baby’s sleep habits are normal?

The average newborn sleeps 14-17 hours/day in short bursts. If your baby is  alert during wake time, growing, and feeding, chances are everything is on track.

3: Is it normal to feel resentment during newborn sleep deprivation?

Yes, many parents feel stressed, frustrated, and emotionally drained in this period.  Talk about your feelings, acknowledge them, and try to find new ways to share the load.

4: How do working parents manage to sleep with a newborn?

Ask for support from family, friends, and coworkers. Accept that this phase is temporary. Communicate work and baby expectations. Take breaks when possible.

5: Do babies eventually start sleeping through the night?

Yes, babies start sleeping longer stretches by 3–6 months, although occasional regressions are normal.

Caring for a newborn is exhausting, beautiful, and fleeting. Learning how to get sleep with a newborn is an essential survival skill.

By building a flexible newborn parent sleep schedule, managing expectations, and supporting each other, you and your partner can weather the sleep deprivation storm together.