Becoming a parent is one of the most transformative experiences, but let’s be real—it's also exhausting! Sleepless nights, early mornings, and the constant juggle of caring for a tiny human can leave you feeling drained. As a mom of three and co-founder of SlumberPod, I understand the struggle firsthand. Prioritizing sleep as a new parent can feel impossible, but trust me, it’s not! I’ve gathered tips from mom message boards, blogs, and my own experience to help you catch more ZZZs.

Here are my top tips to help you prioritize sleep during this new chapter of life:

1. Create a Sleep-Inducing Environment

One of the best ways to get quality sleep is by setting up a cozy, sleep-friendly environment. Keep your bedroom and your baby’s nursery (if they are already in their own room) cool, dark and quiet. Invest in blackout curtains and/or use a product like SlumberPod to create a peaceful space for your little one while also giving you peace of mind. White noise machines are a game-changer, too—many parents (including me!) swear by them to muffle household noises that could disturb your rest. (My favorite ambient noise is brown noise, and we love the SlumberCalm 2-in-1 sound machine and night light!)

2. Nap When Your Baby Naps (Really!)

It sounds cliché, but “sleep when the baby sleeps” is solid advice. Resist the urge to clean, cook, or catch up on your favorite show (or social media!) when your baby goes down for a nap. Use that time to recharge your batteries instead. Even a 20-minute power nap can make a world of difference. 

3. Share the Load

If you have a partner, take turns waking up with the baby. Splitting nighttime duties or alternating nights allows each parent to get a longer stretch of sleep. If you’re breastfeeding, consider pumping so your partner can handle a feeding session or two, giving you an extended rest. 

Speaking of partners, not all of them instinctively know what they need to do. They may need direction so don’t be shy about telling them what would be helpful or making a short to-do list highlighting where you need the most support. 

4. Set Boundaries with Visitors

As excited as friends and family are to meet your new bundle of joy, it’s important to prioritize your rest. Don’t be afraid to say “no” to visitors or ask them to come at a time that works better for you. The people who love you will understand that your well-being comes first.

5. Limit Screen Time Before Bed

Try not to be tempted by night-time screen time! Scrolling through your phone or binge-watching TV shows before bed can interfere with your ability to fall asleep. Try to establish a nighttime routine that promotes relaxation instead. Whether it’s reading a book, practicing mindfulness or simply lying in bed with a cup of tea, winding down without screens can help you fall asleep faster and sleep more soundly. 

Speaking of your phone, I recommend automatically setting it to do not disturb after 8:30 or 9pm.

6. Accept Help

This is a tough one for many parents, myself included. But accepting help—whether it’s a meal from a friend, a few hours of babysitting from a family member, or even hiring a postpartum doula or night nurse if finances allow—can lighten your load and allow you to focus on rest. It truly does take a village, so let others lend a hand when you need it. Remember that when you’ve offered friends help you’ve meant it–so when others are offering you help, they truly want to help! 

7. Embrace Early Bedtimes

If your baby goes to bed early, take advantage of those extra hours of peace and quiet to catch some sleep yourself. Going to bed at 8:00 or 9:00pm may not feel normal, but remember that this is just a season. Your body will thank you for the extra rest, even if it means turning in earlier than usual.

8. Take Care of Your Body … and Mind

Exercising regularly, staying hydrated, and eating nutritious foods are all essential for your energy levels. While it might feel like you don’t have the time or energy to focus on self-care, taking small steps to care for your body can improve your sleep quality and overall well-being. Think of it as an investment in better rest.

Additionally, consider what is self care for you and try to fit those things in a few times a week. For me, being able to socialize with friends over lunch or a walk was very important to my mental health. For you, it might be reading, an art project or a light workout. 

9. Lower Your Expectations

Parenting is hard work, and it’s okay to let some things slide. The dishes can wait, and it’s perfectly fine to order takeout or eat a peanut butter and jelly sandwich for dinner. If a spotless house or a three-course dinner is standing between you and a much-needed nap, choose the nap! Lowering your expectations in this season can help you prioritize rest.

10. Make Sleep a Priority for Your Baby

One of the keys to getting more sleep as a new parent is ensuring your baby is well-rested, too. Creating a consistent sleep routine, leveraging advice from certified pediatric sleep consultants and using sleep aids such as SlumberPod can help your little one sleep more soundly—meaning you can, too.

Remember: Sleep is not a luxury; it’s a necessity, especially in those early days of parenting. By making sleep a priority for both you and your baby, you can tackle this challenging time with more energy and patience. From one sleep-deprived parent to another, hang in there—better sleep is possible!

For more sleep-related tips, check out our blog and follow SlumberPod on Instagram.