It’s no secret that sleep is a challenge for new parents. Between nighttime feedings, diaper changes, and simply watching over your newborn, getting a solid stretch of rest can feel impossible. But while it may seem like a normal part of the newborn stage to be constantly sleep-deprived, the reality is that both parents and babies need quality sleep to thrive.

For newborns, sleep is essential for growth and development. In the first few months of life, babies experience rapid brain development, and much of this happens during sleep. While it may seem like your newborn is simply resting, their brain is busy processing new experiences, forming neural connections, and releasing growth hormones that help with physical development. Poor sleep can lead to increased fussiness, difficulty feeding, and even trouble reaching developmental milestones.

But what about parents? The impact of sleep deprivation on new parents is just as significant. Lack of sleep can affect mood, memory, and even physical health. Studies have shown that chronic sleep deprivation can lead to increased stress levels, weakened immunity, and difficulty concentrating—none of which make the already demanding job of caring for a newborn any easier.

So, how can new parents balance the needs of their baby while also making sure they get the rest they need? Here are a few strategies:

• Establish a Nighttime Routine – While newborns don’t follow strict schedules, creating a consistent bedtime routine can help set the stage for better sleep. Dim the lights, lower noise levels, and do the same calming activities before bedtime each night, such as a warm bath, gentle baby massage, and reading of a baby book or two.

• Encourage Full Feedings – Ensuring your baby gets a full feeding before sleep can help them stay content longer. Some babies tend to snack throughout the night, waking frequently because they haven’t eaten enough in one sitting.

• Take Turns with Your Partner – If possible, split nighttime duties with a partner or trusted helper. Even getting one longer stretch of uninterrupted sleep can make a big difference in how you feel during the day.

• Consider Overnight Support – For families who need extra help, hiring a newborn care specialist or postpartum doula can be life-changing. Having someone to assist with overnight feedings, diaper changes, and soothing can allow parents to rest and recover while knowing their baby is in good hands.

• Sleep When the Baby Sleeps—Realistically – While the advice to "sleep when the baby sleeps" doesn’t always fit with daily responsibilities, finding moments to rest, even if they’re short, can make a difference. Napping during the day, even for 20-30 minutes, can help combat extreme exhaustion.

Sleep deprivation may be an expected part of early parenthood, but it doesn’t have to be overwhelming. By prioritizing rest whenever possible and seeking support when needed, parents can set themselves and their babies up for healthier, happier days (and nights).