The More You Know: How Healthy Sleep Impacts New Parents

Being a new parent is exciting but can also be very tiring! Babies need a lot of attention, which can sometimes make it hard for parents to get enough sleep. Recently, the Surgeon General issued an advisory about the mental health and well-being of parents.  One aspect of improved mental health is proper sleep.  Here are some tips to help you and your baby get better sleep and avoid stress, fatigue, and baby burnout from our own lifestyle medicine expert Emily Haller, MS, RDN.  

Tips for Healthy Sleep Habits

1. Create a Bedtime Routine

Having a bedtime routine can help signal to your brain that it’s time to sleep. Try to do the same calming activities each night, like giving your baby a warm bath, reading a story, or singing a lullaby. This can help them relax and know it’s time for bed.

2. Keep a Consistent Sleep Schedule

Try to put your baby and yourself to bed and wake them up at the same times every day, even on weekends. This helps set a regular sleep pattern, making it easier for them (and you) to sleep through the night.

3. Make a Comfortable Sleep Environment

Create a cozy sleeping space for yourself and your new baby. Make sure the room is dark, quiet, and at a comfortable temperature. You can use blackout curtains and a white noise machine to help block out noise and light. Remember new babies should always sleep on their back, without anything additional in their cribs.

4. Take Naps When You Can

If your baby takes a nap, try to take a short nap, too! Even a quick 20–30-minute nap can help recharge your energy. It’s okay to rest when your baby is sleeping.

5. Prioritize Your Own Sleep

It’s easy for parents to put their own needs last, but getting enough sleep is important! If your baby wakes up at night, try to sleep when they do. You can also take turns with your partner so each of you can get a good night’s rest. It’s normal for new parents to feel overwhelmed and asking for support from friends and family is normal. 

Remember, you're not alone.

By following these healthy sleep habits, you can help both yourself and your baby get the rest you need. Quality sleep doesn’t just impact your energy levels—it also plays a key role in strengthening your immune system, stabilizing your mood, and supporting your mental health. A well-rested parent is better equipped to handle the demands of parenthood.  

If you’re looking for more ways to incorporate healthy sleep practices into your life or need personalized tips, our 6-week Foundations of Lifestyle Medicine class starts this January.  This class includes practical tools for prioritizing self-care, improving sleep, and building healthy habits to support your well-being as a new parent.

Register to Attend.