Sleep Deprivation in New Parents: How to Get More Rest (Even with a Newborn)

Because rest isn't a luxury, it’s essential.

Sleep deprivation and new parenthood often go hand in hand. Whether you’re waking every two hours to feed your baby or feeling wired from the hormonal rollercoaster of postpartum life, restful sleep can feel completely out of reach.

But here’s what I want you to know: exhaustion doesn’t have to be the norm. And while you may not get eight uninterrupted hours of sleep just yet, there are gentle, realistic ways to reclaim more rest, even in the hazy days of life with a newborn.

Hi! I’m Hailey Pechan, a postpartum doula located in Phoenix, Arizona. I provide holistic, heart-centered support for new mothers during the transformative postpartum period, honoring their physical, emotional, and spiritual needs while helping them feel deeply seen, nourished, and empowered.

I strive to redefine postpartum care by blending modern knowledge with traditional wisdom, offering compassionate guidance and personalized support that nurtures the whole mother, from conception through postpartum. You can learn more about me and my services here.

Let’s explore why sleep matters, what signs of sleep deprivation to watch for, and how to prioritize restorative rest in the early weeks postpartum.

Symptoms and Side Effects of Sleep Deprivation in New Parents

Sleep deprivation in new moms and parents affects nearly every part of life. But it’s not just about feeling tired, it’s about how that exhaustion shows up in your body, your emotions, and your ability to care for yourself and your baby.

Common signs of postpartum sleep deprivation include:

• Brain fog or trouble concentrating

• Irritability or mood swings

• Difficulty making decisions

• Increased anxiety or overwhelm

• Physical fatigue or body aches

• Changes in appetite or digestion

• Heightened emotional sensitivity

  
  

For postpartum moms, lack of sleep can also slow physical recovery, lower milk supply, and increase the risk of postpartum depression or anxiety.

So mama,  if you're wondering, “how many hours of sleep do I actually need?” 

The answer is simple: as much nourishing, high-quality rest as possible, even if it happens in small pockets throughout the day.

How Much Sleep Do New Parents Actually Get?

Research shows that new parents, especially mothers, lose an average of 1–2 hours of sleep per night during the first year postpartum. That’s a significant amount when your body is healing, your hormones are shifting, and your baby’s needs are constant.

The goal isn’t perfection, it’s creating supportive systems that allow you to rest when and how you can.

5 Gentle Sleep Strategies for New Parents

Getting enough sleep when you have a newborn can feel unpredictable, but it's not impossible. These simple strategies can help you feel more grounded, even in the midst of broken nights and early mornings:

1. Embrace Rest Over Sleep

Not all rest has to look like deep sleep. Even lying down with your eyes closed, practicing slow breathing, or listening to calming music can help restore your nervous system. 

Try “rest breaks” throughout the day, even 15–20 minutes of quiet can make a difference.

2. Nap When Baby Naps (Really)

Yes, the laundry can wait. During the postpartum period, your body is doing so much behind the scenes. Allowing yourself to take a nap when your newborn naps is one of the most effective ways to recover lost sleep and replenish your energy. It is a simple act of self-care that you deserve mama.

If sleep doesn’t come easily, focus on stillness, warmth, and comfort. Dim the lights, unplug from screens, and let your body unwind.

3. Set Up a Nighttime Feeding Station

Whether you are breastfeeding, pumping, or bottle-feeding, having an organized, cozy feeding space can reduce stress and help you return to sleep more easily after night wakings. Include a water bottle, healthy snack, burp cloths, and calming items like soft lighting or a soothing playlist.

4. Lean on Your Village

You don’t have to do this alone. Ask for help from your postpartum village: your partner, family, friends, or a postpartum doula. Even a few hours of support can make room for a nourishing nap, a longer shower, or a chance to breathe.

Let loved ones handle chores or hold the baby while you rest. You deserve that kind of care.

5. Honor Your Circadian Rhythms

Even when your sleep is broken, try to support your body’s natural rhythms. Open the curtains in the morning, step outside for sunlight, and create a wind-down routine at night (think herbal tea, a warm bath, or gentle stretching).

These signals help your body produce melatonin and settle into more restful sleep, whenever it happens.

You Are Not Alone

Sleep deprivation in new parents is real, but so is your capacity to find rhythms of rest that work for you. There is no one-size-fits-all schedule, no gold star for pushing through exhaustion.

There is only what supports your healing, your baby, and your new family’s unique needs.

So, mama, give yourself grace. Prioritize your rest. Let others carry some of the load. You are worthy of deep, replenishing care, just as much as your newborn.

Looking for more holistic sleep support or wondering what postpartum doula care could look like for your family?

Reach out here, I'd love to help you build your village.