Coping with Sleep Deprivation: Practical Strategies for New Parents

Published on 10 November 2023

Introduction

Sleep deprivation is a condition characterized by inadequate quantity or quality of sleep. It can either be acute or chronic, both of which can have significant negative impacts on health, performance, and safety. The National Sleep Foundation recommends that adults, including new parents, aim for 7-9 hours of sleep per night. However, a new baby often disrupts this.

New parents, especially mothers, are often expected to be available round the clock for their infant who doesn't yet differentiate between day and night. Multiple research studies have found that new parents often lose between 400-750 hours of sleep in the first year after a baby's birth.

The physical and mental impacts of sleep deprivation can be severe. Lack of sleep can lead to mood changes, increased stress levels, lowered immunity, and can make you more prone to accidents. It can also contribute to long-term health problems like obesity, diabetes, and heart disease.

While it may be challenging for new parents to get a full night's sleep, there are strategies that can be used to minimize sleep deprivation's impact. These may include sleeping when the baby sleeps, sharing nighttime baby care responsibilities if possible, and creating a comfortable sleep environment. It's also critical to recognize when to seek professional help.

Sleep deprivation is a serious issue that can significantly affect one's quality of life, but with proper management and self-care, its impact can be minimized.

What sleep deprivation is and why its a problem

Let's delve deeper into defining sleep deprivation and why it's an almost inevitable experience for new parents.

Sleep deprivation is broadly referred to as getting less sleep than your body needs to feel refreshed and function efficiently. This amount varies between individuals, though for most adults, it's generally accepted to be around seven to nine hours of sleep per night. When a person consistently gets less than this optimal sleep duration, they are considered to be experiencing sleep deprivation.

Sleep deprivation manifests in a range of symptoms. In the short-term, lack of sleep can lead to excessive daytime sleepiness, yawning, irritability, and a lack of motivation. Cognitive impacts include a decreased concentration, attention span, decision-making skills, and a slow reaction time. Prolonged sleep deprivation can even induce symptoms similar to ADHD in adults. Physical symptoms can also include a weakened immune system, higher susceptibility to illnesses, and increased perception of pain.

The inevitability of sleep deprivation for new parents primarily stems from the unpredictable sleep patterns of newborns. Newborn babies sleep a lot, but not for long durations. They generally sleep in periods of 2-4 hours over a 24-hour cycle for the first few weeks, interrupting the typical adult sleep cycle. The necessity of attending to the baby during their wakeful periods - for feeding, diaper changes, or soothing - often leaves parents with fragmented and reduced sleep.

The significance of sleep deprivation lies in its impacts on physical health and cognitive functions. Chronic sleep deprivation can lead to weight gain, increased risk of heart disease and diabetes, and weakened immune function. Cognitive impacts such as reduced attention span, poor decision-making, and increased risk of accidents can seriously affect daily functioning. In the case of new parents, this could negatively impact their ability to care for their newborn and themselves.

In the context of new parenthood, sleep deprivation is not just about the parent's well-being. It can also impact the care they provide to their newborn. A sleep-deprived parent may find it more challenging to respond attentively to their baby, which could have implications for the baby's development and well-being.

Despite the seriousness of sleep deprivation, it's crucial to remember that it's a common experience among new parents and often temporary. As the baby grows and starts sleeping for longer stretches, parents can gradually recover their sleep patterns. However, implementing strategies to cope with sleep deprivation early on can aid in reducing its impacts and improving the overall well-being of parents and their baby.

Practical strategies to minimize the impact and side effects of sleep deprivation, backed by academic research:

1. Prioritize Sleep

   • Why It Works: Ensuring you get as much sleep as you can helps to minimize the effects of sleep deprivation.
   • How to Implement: Try to go to bed when your baby does, even if it's early in the evening.
   • What the Research Says: Prioritizing sleep has been shown to reduce the impact of sleep deprivation on cognitive functions.
   • Reference: Van Dongen, H. P., Maislin, G., Mullington, J. M., & Dinges, D. F. (2003). The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep, 26(2), 117-126.

2. Practice Good Sleep Hygiene

   • Why It Works: Good sleep hygiene can improve the quality of the sleep you're able to get.
   • How to Implement: Keep a regular sleep schedule, ensure your sleep environment is dark and quiet, and avoid screens before bed.
   • What the Research Says: Sleep hygiene practices can improve sleep quality and daytime alertness.
   • Reference: Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36.

3. Optimize Your Diet

   • Why It Works: A balanced diet can provide more sustained energy and help you better cope with fatigue.
   • How to Implement: Consume a balanced diet of protein, healthy fats, and carbohydrates. Avoid excessive caffeine and sugar, which can interfere with sleep.
   • What the Research Says: Proper diet can help maintain energy levels and overall health in the face of sleep deprivation.
   • Reference: St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of diet on sleep quality. Advances in Nutrition, 7(5), 938-949.

4. Stay Active

   • Why It Works: Regular exercise can help regulate sleep patterns and improve mood and energy levels.
   • How to Implement: Incorporate regular, light exercise, such as walking or yoga, into your routine.
   • What the Research Says: Exercise, even light exercise, can improve sleep quality.
   • Reference: Youngstedt, S. D. (2005). Effects of exercise on sleep. Clinics in Sports Medicine, 24(2), 355-365.

5. Utilize Relaxation Techniques

   • Why It Works: Techniques like progressive muscle relaxation or deep breathing can aid in falling asleep more quickly and improving sleep quality.
   • How to Implement: Practice these techniques before bed or during wakeful periods at night.
   • What the Research Says: These techniques have been found to improve sleep quality and reduce the time taken to fall asleep.
   • Reference: Morin, C. M., Bootzin, R. R., Buysse, D. J., Edinger, J. D., Espie, C. A., & Lichstein, K. L. (2006). Psychological and behavioral treatment of insomnia: update of the recent evidence (1998–2004). Sleep, 29(11), 1398-1414.

6. Minimize Light Exposure at Night

   • Why It Works: Bright lights can interfere with the body's production of melatonin, a hormone that promotes sleep.
   • How to Implement: Use dim lights during nighttime feedings or diaper changes, and avoid screens close to bedtime.
   • What the Research Says: Light exposure at night has been linked to disturbed sleep.
   • Academic Reference: Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B., Rajaratnam, S. M., Reen, E. V., ... & Lockley, S. W. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. Journal of Clinical Endocrinology & Metabolism, 96(3), E463-E472.

7. Get Some Sunlight During the Day

   • Why It Works: Daylight exposure can help regulate your circadian rhythms, improving sleep quality and duration.
   • How to Implement: Try to spend some time outside or in the natural light each day, perhaps while taking a walk or simply sitting with your baby.
   • What the Research Says: Exposure to natural light during the day is associated with longer and better quality sleep.
   • Reference: Wright Jr, K. P., McHill, A. W., Birks, B. R., Griffin, B. R., Rusterholz, T., & Chinoy, E. D. (2013). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 23(16), 1554-1558.

8. Avoid Napping Close to Bedtime

   • Why It Works: Late naps can interfere with nighttime sleep.
   • How to Implement: Try to avoid napping in the late afternoon or evening. If you're really tired, just have a very short nap of about 20 minutes.
   • What the Research Says: Late naps have been linked to less nighttime sleep and poorer sleep quality.
   • Reference: Ficca, G., Axelsson, J., Mollicone, D. J., Muto, V., & Vitiello, M. V. (2010). Naps, cognition and performance. Sleep Medicine Reviews, 14(4), 249-258.

9. Establish a Consistent Sleep-Wake Schedule

   • Why It Works: A regular sleep schedule can help regulate your body's internal clock and may help you fall asleep and stay asleep for the night.
   • How to Implement: Try to go to bed and wake up at the same time every day, even on weekends.
   • What the Research Says: Keeping a consistent sleep-wake schedule contributes to better sleep quality and duration.
   • Reference: Bei, B., Wiley, J. F., Trinder, J., & Manber, R. (2016). Beyond the mean: A systematic review on the correlates of daily intraindividual variability of sleep/wake patterns. Sleep Medicine Reviews, 28, 108-124.

10. Seek Social Support

    • Why It Works: Receiving emotional support from loved ones or professionals can help to alleviate stress, which can contribute to sleep problems.
    • How to Implement: Regularly communicate with your partner, family, friends, or seek a professional counselor or support group to share your experiences and feelings.
    • What the Research Says: Significant social support can help to reduce postpartum depressive symptoms, thereby potentially enhancing sleep quality.
    • Reference: Dennis, C. L., & Ross, L. (2006). Women's perceptions of partner support and conflict in the development of postpartum depressive symptoms. Journal of Advanced Nursing, 56(6), 588-599.

11. Nap when your baby naps

    • Why It Works: This strategy takes advantage of the fact that newborns sleep for most of the day, albeit in short bursts. 'Napping when baby naps' can help new parents accumulate hours of sleep or rest throughout the day.
    • How to Implement: Make a habit of lying down and resting or sleeping whenever your baby is napping. Even if you can't fall asleep, the rest could be beneficial.
    • What the Research Says: Short naps can improve alertness and cognitive performance.
    • Reference: Brooks, A., & Lack, L. (2006). A brief afternoon nap following nocturnal sleep restriction: which nap duration is most recuperative? Sleep, 29(6), 831-840.

12. Share the responsibilities

    • Why It Works: This provides each person the opportunity for a more extended, uninterrupted sleep period, thereby reducing the impact of sleep fragmentation.
    • How to Implement: If possible, share the nighttime duties with a partner or support person. You could alternate nights or split the night into shifts.
    • What the Research Says: Sharing care responsibilities is associated with longer maternal sleep.
    • Reference: Kendall-Tackett, K., Cong, Z., & Hale, T. W. (2011). The effect of feeding method on sleep duration, maternal well-being, and postpartum depression. Clinical Lactation, 2(2), 22-26.

13. Safe co-sleeping

    • Why It Works: Co-sleeping can reduce the amount of time parents spend fully awake during nighttime feedings. However, it's crucial to follow safe guidelines to minimize risks.
    • How to Implement: Consult with a healthcare provider about safe ways to co-sleep with your baby.
    • What the Research Says: Co-sleeping is associated with less disrupted sleep for mothers, but must be done safely.
    • Reference: Baddock, S. A., Galland, B. C., Beckers, M. G., Taylor, B. J., & Bolton, D. P. (2004). Bed-sharing and the infant's thermal environment in the home setting. Archives of Disease in Childhood, 89(12), 1111-1116.

14. Create a bedtime routine for the baby

    • Why It Works: This can help the baby develop better sleep habits, resulting in longer sleep durations.
    • How to Implement: Following a consistent pre-sleep routine (like a bath, story, and cuddle) can signal to your baby that it's time for a longer sleep, especially at night.
    • What the Research Says: Consistent bedtime routines improve infants' sleep outcomes and parental mental health.
    • Reference: Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. T. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717-722. \

15. Listen to your body

    • Why It Works: Ignoring signs of severe sleep deprivation can lead to physical health problems or accidents. It's essential to prioritize your wellbeing, even if it means leaving the dishes for later or asking for help.
    • How to Implement: Pay close attention to signals of extreme fatigue and take breaks for rest or sleep when needed, even if it means leaving some chores undone.
    • What the Research Says: Listening to your body's signs of fatigue can help prevent the severe impacts of sleep deprivation.
    • Reference:Banks, S., & Dinges, D. F. (2007). Behavioral and physiological consequences of sleep restriction. Journal of Clinical Sleep Medicine, 3(5), 519-528.

Strategies for kids with ASD

While all of the strategies discussed can potentially be beneficial for parents of children with autism, some are particularly relevant given the common sleep difficulties associated with autism spectrum disorder (ASD):

1. Establish a Consistent Sleep-Wake Schedule

   • Children with ASD often struggle with irregular sleep patterns. A consistent sleep-wake schedule can help regulate their body's internal clock, supporting better sleep. \

2. Create a Bedtime Routine

   • Routines can be particularly helpful for children with ASD as predictability can decrease anxiety. Establishing a consistent, calming bedtime routine can signal to the child that it's time for bed and improve sleep outcomes. \

3. Practice Relaxation Techniques

   • Relaxation techniques, such as deep breathing or progressive muscle relaxation, can be helpful for children with ASD who may face anxiety around sleep. These techniques can improve sleep onset and quality. \

4. Create a Comfortable Sleep Environment

   • Children with ASD may be particularly sensitive to their environment. Keeping the bedroom quiet, dark, and at a comfortable temperature can help improve sleep quality. \

5. Exercise During the Day

   • Regular exercise can be beneficial for sleep regulation. This can be particularly important for children with ASD, who may have excess energy or difficulties with self-regulation. \

6. Seek Professional Help

   • If sleep problems persist, parents may want to seek help from a healthcare provider or a professional who specializes in sleep problems in children with ASD. This could lead to a more personalized approach to managing sleep, including potential behavior therapy or medication.

Reference: Krakowiak, P., Goodlin-Jones, B., Hertz-Picciotto, I., Croen, L. A., & Hansen, R. L. (2008). Sleep problems in children with autism spectrum disorders, developmental delays, and typical development: a population-based study. Journal of Sleep Research, 17(2), 197-206.

Remember, individual responses can vary greatly, so it's important to consult with a healthcare provider when developing a sleep strategy for a child with autism. They can provide tailored advice based on a comprehensive understanding of the child's health, behavior, and specific symptoms.

Where to go if you want to learn more

There are several excellent resources available for those looking to learn more about sleep deprivation and managing it as a parent: \

1. Books: Books provide comprehensive information about sleep and strategies to manage sleep deprivation. A few recommended ones include:

   • "Healthy Sleep Habits, Happy Child" by Marc Weissbluth.
   • "The Sleep Lady's Good Night, Sleep Tight: Gentle Proven Solutions to Help Your Child Sleep Well and Wake Up Happy" by Kim West.
   • "The No-Cry Sleep Solution: Gentle Ways to Help Your Baby Sleep Through the Night" by Elizabeth Pantley.

2. Online Resources: Online platforms can provide up-to-date and interactive content:

   • The Sleep Foundation: The Sleep Foundation provides a variety of articles on sleep, including specific issues related to children's sleep and sleep deprivation in parents. Sleep Foundation.
   • American Academy of Sleep Medicine (AASM): The AASM provides resources for the public about sleep health and disorders. AASM

3. Research Articles: For those interested in scientific research, academic articles provide depth and detail:

   • For a review of sleep deprivation's cognitive consequences, see "The effects of sleep deprivation on cognitive functioning in healthy adults: A systematic review of meta-analytic studies" by Lim, A., Lo, J. C., Chee, M. W. L., & Chee, M. (2016).
   • For the impacts on parents particularly, see "Effects of maternal sleep deprivation, sedentary lifestyle and physical activities on neonatal outcomes: a systematic review," Pavey, T.G., Gilson, N.D., & Gomersall, S.R. (2019).

4. Professional Help: Healthcare providers, such as pediatricians, psychiatrists, or sleep specialists, can provide personalized advice and treatment. Furthermore, sleep clinics and support groups can provide direct assistance and community support.

Conclusion

In conclusion, sleep deprivation is a significant challenge for many new parents, with effects that can ripple into various aspects of daily life, from cognitive function and mood to overall wellbeing. Understanding these impacts underscores the critical nature of this issue, as well as the need for effective strategies to manage sleep deprivation.

The array of practical strategies discussed in this article, from napping when your baby does, maintaining good sleep hygiene, staying active, practicing relaxation techniques, to seeking help, all aim to support new parents in this journey. Moreover, the scientific research backing these strategies provides reassurance and understanding of why these methods are effective.

Parents should remember that everyone's experience with parenthood is unique. What works seamlessly for one family might not work for another, so it's crucial to find out what works best for you and your baby. It's always recommended to consult with a healthcare provider when addressing health concerns like sleep deprivation.

Additionally, there's a wealth of resources available, from books and online platforms to healthcare providers, ready to provide more information and aid. Addressing sleep deprivation is not a journey that one needs to take alone. With patience, support, and the right strategies, new parents can navigate this challenging time and improve their sleep—enhancing their enjoyment of this unique period of life.

Above all, remember that seeking help is not a sign of weakness, but rather an act of care for yourself and your baby. A well-rested parent is better equipped to enjoy and tackle the challenges of parenthood. Even in the face of sleep deprivation, remember to listen to your body, ask for help when you need it, and take care of yourself as you care for your new baby.