Sleep tips for parents

Lack of sleep is a common challenge for new parents and can affect your wellbeing and safety.

Getting enough sleep is essential to being able to safely care for yourself and your baby.  

Lack of sleep can affect your: 

  • mental and physical health
  • mood and energy levels
  • ability to care for your baby
  • safety

See Parent and carer wellbeing for more information on looking after yourself as a parent. 

Here are some tips to help support sleep in the first year: 

Rest when your baby sleeps

It’s not always easy but try to nap or rest when your baby is asleep. Even lying down to read or listen to music can help your body recharge.  

Share the nights

Take turns with a partner or support person for night feeds. If you’re breastfeeding, talk to a lactation consultant about expressing milk to make overnight feeds easier. 

Don’t stress about mess

Focus on cleaning what matters, like spills or nappies. Let less urgent tasks wait and accept help from friends or family when offered. 

Build healthy sleep habits

Good sleep hygiene helps you feel better. Try to: 

  • go to bed and wake up at the same time
  • avoid big meals or caffeine before bed
  • turn off screens an hour before sleep 

See Creating a healthy sleep environment for more information. 

Say yes to support

If loved ones offer help, like dropping off meals or running errands, let them. You don’t have to do it all on your own. Remember- it takes a village to raise a child.