How to Cope with Newborn Sleep and Sleep Deprivation in the Early Weeks
- Beyond the Bump
- Aug 20
- 4 min read
The early weeks with a newborn are magical. Tiny fingers wrapping around yours, that newborn smell, the thrill of finally meeting the little person you’ve been waiting for. But alongside the magic, there’s the reality: sheer, bone-deep exhaustion.
No matter how much you prepared, nothing quite compares to the sleep deprivation of those first weeks. It’s not just tiredness — it can feel like you’re running on empty, trying to keep up with a whole new life while your body and emotions are still recovering from birth. If you’re in that haze right now, you are far from alone.
At Beyond the Bump, we see parents every week who whisper the same words: “I didn’t know I could be this tired.” And we know exactly how that feels — we’ve been there too. So, let’s talk about surviving newborn sleep deprivation, finding small wins, and holding onto yourself in the process.
It’s Not Just You: Why Newborn Sleep is Different
Newborns are wired differently. Their tiny tummies mean they feed little and often, day and night. They don’t yet have circadian rhythms, so they don’t know the difference between day and night. This isn’t a reflection of your parenting — it’s biology.
Knowing this doesn’t make the exhaustion disappear, but it can take away some of the guilt. You’re not “doing it wrong.” You’re living through a normal (but incredibly challenging) part of early parenthood.
Finding Your Newborn Sleep and Sleep Deprivation Survival Strategies
The truth is, there’s no magic fix — but there are ways to make this stage more manageable. Over the years, we’ve gathered little tips from parents (and used them ourselves) that can make a big difference:
Lower your expectations. The house doesn’t need to sparkle. Your job right now is to care for
yourself and your baby.
Sleep when you can. Yes, it’s a cliché — but even short naps help. If you can, let someone else hold the baby so you can close your eyes.
Share the load. You don't have to do it all alone, whether it’s your partner, a friend, or family member — let others help whether that's helping with holding the baby, feeds or giving you time to rest or asking for their help in putting on a load of washing or making you a decent meal so you can hold your baby.
Prioritise your needs too. You can't pour from an empty cup. A snack, a shower, or fresh air can do wonders when you’re running on fumes.
Connect with others. Talking honestly about the hard bits can help. Postnatal groups (like ours) are a safe space to say, “this is tough,” and be met with nods of understanding.
Night-Time Sleep Strategies That Help
One of the hardest parts of newborn life is getting through the nights. While you can’t avoid night feeds in the early weeks, there are ways to make it easier on both of you:
Change up your routine. If evenings are the hardest, try going to bed early and letting your partner hold the baby for a few hours, so you get a decent stretch of rest before the night shifts start.
Tag team the night. Some families find it helpful to split the night in half — you do the first stretch, your partner does the second, so both of you get at least one longer block of sleep.
Divide the tasks. Maybe you handle the feeds while your partner does the burping and resettling. It can shave precious minutes off each wake-up and lighten your load.
Keep baby close. In the first weeks, babies love to be near their parents. Setting up for safe sleep (always following the guidance from the Lullaby Trust) helps everyone feel more settled and reduces the stress of getting up and down all night.
Set up your space. Have nappies, wipes, water, and snacks within reach of your bed or feeding chair, so you’re not stumbling around at 2am trying to find things.
Stay calm and low-stimulation. Keep lights dim, voices quiet, and avoid too much interaction overnight. This helps signal to your baby that night-time is for resting, not playing.
These small tweaks won’t make newborn sleep deprivation vanish, but they will help you feel more in control of the nights, and that can make a huge difference.
Why Support Matters More Than Ever
Sleep deprivation doesn’t just affect your body — it can impact your mental health, relationships, and confidence as a parent. That’s why support is vital.
Our Beyond the Baby Academy membership is designed with exactly this in mind. It’s a monthly online space filled with expert guidance, practical tips, guides, videos, ebooks and more, and ongoing support to help you feel less alone and more equipped in the early months.
And if your baby is particular struggling with sleep due to being so upset, download our Gentle Relief Method — a resource packed with simple strategies to help ease the inconsolable crying.
This Won’t Last Forever
When you’re in it, the nights feel endless, and it can seem like things will never get easier. But they do. Babies grow, their sleep gradually stretches, and your strength returns.
In the meantime, know this: you are not failing, you are not alone, and you are doing an incredible job — even if it doesn’t always feel that way at 3am.
With love,
Vicky & Melissa x
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