By Jade Folk

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Parent Self-Care and Coping with Sleep Deprivation

Parenting, especially in the early stages, often comes with, what feels like, endless sleepless nights. Coping with sleep deprivation is so difficult to manage, and is at the same time crucial for maintaining your well-being and ability to care for your child effectively. Here are some tips for parent self-care while dealing with sleep deprivation. You are not alone!

Prioritize Rest

While it may seem counterintuitive, try to prioritize rest whenever possible. Nap when your baby naps or ask for help from a partner, family member, or friend to take over childcare duties while you catch up on sleep.

Create a Support System

Don’t hesitate to lean on your support system for assistance. Whether it’s asking for help with household chores, childcare, or simply having someone to talk to, having a support network can really ease the burden of sleep deprivation.

Set Realistic Expectations

Accept that sleep deprivation is a normal part of parenting, especially in the early months. Set realistic expectations for yourself and your baby’s sleep patterns, and remind yourself that it won’t last forever.

Utilize Sleep Aids

Consider using sleep aids such as white noise machines, blackout curtains, or comfortable sleepwear to promote better sleep for both you and your baby.

Take Breaks

It’s okay to take breaks from parenting responsibilities when you’re feeling overwhelmed. Use this time to relax, engage in hobbies, or simply have some alone time to recharge.

Note: Things like taking a shower and cleaning the house is not a break, those are chores. 

Communicate with Your Partner

Communicate openly with your partner about your sleep needs and how you can support each other. Sharing responsibilities and taking turns caring for the baby during the night can help both parents get the rest they need. I highly recommend splitting the night responsibilities into shifts, so that each parent can get at least 4 hours of uninterrupted sleep. 

Seek Professional Help if Needed

If sleep deprivation is significantly impacting your mental or physical health, don’t hesitate to seek support from a healthcare provider or mental health professional! They can provide guidance and resources to help you cope with sleep deprivation and any associated challenges.

By taking care of yourself, you’ll be better equipped to care for your baby and navigate the joys and challenges of parenthood. And if you need extra support, I am here for you to help get sleep back on track!

Author bio

Jade Folk is a certified Pediatric Sleep Coach, with a background in attachment theory, youth empowerment, Positive Discipline and early childhood education. Jade has 10+ years of experience working with kids as a nanny, preschool teacher, and now parent and sleep coach. Jade has a passion for empowering families to understand the science of sleep, learning their children's natural sleep cycles and patterns, and finding solutions tailored specifically for the unique and individual needs for each family she works with. Positive Discipline is at the core of Jade work as a pediatric sleep coach.