Being a mom is one of the most rewarding experiences in the world, but it can also be one of the most exhausting. I didn’t understand just how tired I would feel. From late-night feedings to early-morning wake-up calls, the demands of motherhood can leave you too feeling like you’re running on fumes.
Sleep deprivation is a common reality for many moms, but that doesn’t mean you have to suffer through it. In this blog post, we’ll share some tips and strategies for surviving sleep deprivation as a mom, so you can feel more rested, energized, and ready to take on the day.
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Gift Guide for the Tired Mama in Your Life
How much do newborns sleep?
The amount of sleep that newborns need can vary, but there are general guidelines based on age. According to the American Academy of Pediatrics (AAP), here’s an overview of how much newborns sleep:
- Newborns (0-3 months): 14-17 hours per day
- Infants (4-11 months): 12-15 hours per day
It’s important to note that newborns typically don’t sleep for long stretches at a time, and their sleep is often interrupted by feedings and diaper changes. Additionally, some newborns may sleep more or less than the recommended amount.
Here are some additional sources that provide information on how much newborns sleep:
- National Sleep Foundation: How Much Sleep Do Babies and Kids Need? – https://www.sleepfoundation.org/articles/how-much-sleep-do-babies-and-kids-need
- Centers for Disease Control and Prevention: Sleep and Newborns – https://www.cdc.gov/sleep/about_sleep/sleep_babies.htm
- Mayo Clinic: Newborn sleep: What to expect – https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/newborn-sleep/art-20046551
How much do toddlers sleep?
Toddlers are children between the ages of 1 and 3 years old. According to the National Sleep Foundation, toddlers need about 11-14 hours of sleep per day, including naps. Most toddlers take one nap in the afternoon, which typically lasts for 1-3 hours.
It’s important to note that every child is different, and some toddlers may need more or less sleep than the recommended amount. Some signs that your toddler may not be getting enough sleep include being cranky, having trouble focusing, and seeming overly tired or irritable.
Here are a few sources you can check out for more information on toddler sleep:
- National Sleep Foundation: How Much Sleep Do Babies and Kids Need? – https://www.sleepfoundation.org/articles/how-much-sleep-do-babies-and-kids-need
- American Academy of Pediatrics: Sleep and Your 1- to 3-Year-Old – https://www.healthychildren.org/English/ages-stages/toddler/sleep/Pages/Sleep-and-Your-1-to-3-Year-Old.aspx
- Mayo Clinic: Toddler sleep: What to expect – https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/toddler-sleep/art-20045014
What is sleep deprivation?
When you’re sleep deprived, you might feel really groggy and foggy-headed, like you’re walking through a cloud. You might have trouble concentrating, and your memory might be kind of fuzzy. You might also feel more emotional than usual – like everything is making you want to cry or scream.
Long-term sleep deprivation can also have more serious health effects, like increased risk of obesity, diabetes, and heart disease. So it’s important to try to get enough sleep whenever you can, even if that means taking a nap or going to bed early. Your body and mind will thank you for it!
Will I die from sleep deprivation?
I have %100 Googled this at least a dozen times.
While death due to sleep deprivation is extremely rare, there are a few documented cases of fatal insomnia, a rare and incurable sleep disorder. However, it’s important to note that fatal insomnia is an extremely rare condition, and most people who experience sleep deprivation will not develop this condition.
So, although it might feel that way, it’s (hopefully) temporary.
Here are a few sources you can check out for more information:
- National Sleep Foundation: What Happens When You’re Sleep Deprived? – https://www.sleepfoundation.org/articles/what-happens-when-youre-sleep-deprived
- Harvard Health Publishing: Sleep deprivation can harm your health – https://www.health.harvard.edu/staying-healthy/sleep-deprivation-can-harm-your-health
- Sleep Education: Fatal Familial Insomnia – https://www.sleepeducation.org/sleep-disorders-by-category/insomnias/fatal-familial-insomnia
Do I have to sleep train my baby?
No. Plain and simple. It might seem like everyone is doing it, or like everyone is recommending it, but you do not have to do it!
Check out my thoughts on it here: Your Baby Doesn’t Need to Sleep Through the Night
and My Baby Knows What She Needs
Will my child ever sleep again?
YES! Well…eventually.
As a new parent, you might start to feel more rested when your child is between 6 to 12 months old. By this point, your baby may have established more regular sleep patterns and may be waking up less frequently. Additionally, as your child becomes more independent and you finally get into your parenting rhythm, you may find that you have more time for self-care and rest.
It’s normal to experience some sleep deprivation as a parent, but taking steps to prioritize your rest can help you navigate parenthood with more energy and resilience.
I remember telling myself “you’re supposed to be tired” when you have a new baby. Don’t let anyone tell you different.
How to get through the day when you’re exhausted.
This post has some helpful tips on how to take care of your baby when you’re sick. Unfortunately, sick babies and sleeplessness usually go hand in hand.
How to Take Care of Your Baby When You’re Sick
Plan on it
Sleep Regressions
As a parent, you may have heard the term “sleep regression” thrown around, but what exactly does it mean? A sleep regression is a period of time when a baby or toddler who previously slept well suddenly begins to wake up more frequently at night or have trouble falling asleep. Sleep regressions can be frustrating and exhausting for parents, but they’re actually a normal part of a child’s development.
There are several sleep regressions that tend to happen at predictable ages. According to the American Academy of Pediatrics, the most common sleep regressions occur at:
- 4 months
- 8-10 months
- 12-18 months
- 2 years
During these periods, your little angel may experience changes in their sleep patterns due to developmental milestones like learning to crawl or walk, teething, or separation anxiety. Sleep regressions can last for several weeks or even months, but they typically resolve on their own as your child adapts to these changes.
While sleep regressions can be challenging, there are some strategies that may help you and your child get through them more easily. These can include:
- Sticking to a consistent bedtime and sleep routine
- Offering comfort and reassurance to your child when they wake up at night
- Using sleep training methods like “gradual extinction” or “fading” to help your child learn to fall asleep independently
Remember, every child is different, and what works for one family may not work for another. If you’re struggling with a sleep regression, don’t hesitate to reach out to your healthcare provider or a sleep specialist for guidance and support.
Save for the “lazy days”
If money isn’t a problem, then you can skip this one!
I recommend saving up gift cards and extra cash for days when your little one is sick or you’re downright exhausted. There’s something so nice about not having to worry about cooking and cleaning up dinner, or treating yourself to a latte.
Prep ahead of time
If you can’t take food out often, prep freezer meals or easy snacks for the days when you’re downright exhausted. Prep activities for older kids. I know that with the next kid I’ll be prepping a bunch of enrichment toys to keep my dog busy!
After I literally thought I was going to die during the 4-month sleep regression, I learned a valuable lesson about preparation. Mentally accepting that sleep deprivation is part of the “job” was a big part of that. Another was learning to do what I could, when I could, and to let everything else go. This is the time to use paper plates and let the laundry pile up.
Say no
Most people understand that the first few years of parenthood are daunting and consist of very fragmented sleep. Don’t be afraid to viciously underachieve during this time.
Say yes
Say yes to all the help! Whether it’s a friend dropping off food or a relative holding your little one so you can sleep, say yes to it all!
The magic of 20 minutes
Taking a nap for just 20 minutes can be beneficial because it can help boost your energy and productivity without leaving you feeling groggy or disrupting your nighttime sleep. When you nap for 20 minutes, you give your brain a chance to enter a stage of sleep that helps consolidate memories and process information, which can improve your ability to learn and retain new information.
Additionally, a quick nap can help to lower your levels of the stress hormone cortisol (I’m sure you’re familiar), leaving you feeling calmer and more relaxed. Overall, a 20-minute nap is a quick and easy way to recharge your batteries and power through the rest of your day. I learned this years ago and have never looked back! If you’re breastfeeding and have to monitor your caffeine intake, then a quick nap is a really easy way to get that extra jolt of energy.
Napping with a baby
When Baby M was still in her crib I would prop up my phone on her bookshelf, set a 20 minute timer and release all my guilt over screen time. That little 20 minute nap let me power through the rest of the day!
There were a few months when she transitioned into a “big girl bed” that I couldn’t nap like that. Now, at 26 months, I can easily put her in her room with toys, books, or a show and lay down for a few. She will now stay in her bed for that amount of time. Since it’s such a short amount of time and I don’t fall into a deep sleep, this works for us.
Surviving sleep deprivation as a stay-at-home mom can be a challenge, but there are plenty of strategies and tips that can help make it more manageable. By prioritizing your own self-care, creating a consistent sleep routine for your child, and seeking support from your partner or other caregivers, you can make a big difference in how well you and your family sleep.
Remember that it’s okay to ask for help, and that getting enough rest is important not just for your own well-being, but for the health and happiness of your entire family. With these tips in mind, you’ll be better equipped to tackle the ups and downs of parenthood with the energy and resilience you need to thrive.
How do you handle sleep deprivation? Do you have any tips to add?
Let me know below!
O.
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