Sleep deprivation is practically a badge of honor for new parents. The endless nights, early morning feedings, and round-the-clock diaper changes can leave you feeling like a zombie in yoga pants. And while it’s totally normal to be tired, that constant foggy-headed exhaustion can take a toll on your body, mind, and emotional health.

If you’re nodding off while reading this (I get it!), here are some practical, real-life tips to help you survive sleep deprivation as a new parents.

1. Sleep When You Can – Yes, Really

I know you’ve heard this one before, but it bears repeating: if the baby’s asleep, try to grab some shut-eye too. Even a quick 20-minute nap can help reboot your brain. It doesn’t have to be a full REM cycle, just enough to feel a little more human again.

Pro tip: Turn off the notifications on your phone and let the dishes wait. As much as your infant deserves to sleep, so do you.

2. Set Up a Night Shift Rotation for New Parents

If you have a partner, divide and conquer. Maybe one of you takes the early shift while the other takes the later one. Or alternate nights entirely. You’re both in this together, and teamwork can make the sleep dream work. If you’re solo parenting, don’t hesitate to call in help from a family member or friend who can give you a few hours off.

3. Say Yes to Support (and No to Overcommitting)

This is the time to accept help whenever it’s offered. Say “yes” if someone offers to bring you dinner. If a neighbor wants to watch the baby for an hour while you nap, double yes! Your energy is precious, so conserve it by not overloading your plate.

Outsourcing tasks can be great too. Whether it’s ordering groceries online or hiring a Boston newborn photographer to take professional baby photos instead of trying to do it all yourself, letting go of extra responsibilities can help you reclaim some much-needed rest.

4. Create a Calm Bedtime Routine (for You, Too)

As a new parents I spend so much time creating a soothing bedtime ritual for the baby, soft lights, lullabies, cozy swaddles, but what about you? A calming routine can signal to your body that it’s time to wind down. Try dimming the lights, sipping on herbal tea, or doing a bit of light stretching. And yes, put your phone away. The scroll can wait.

5. Be Gentle With Yourself

You’re not going to have it all together, and that’s okay. Some days, success looks like brushing your teeth and finding matching socks. Give yourself grace. This phase is temporary, even if it feels never-ending in the moment. Trust that you’re doing an amazing job, even if you’re doing it with heavy eyelids and a coffee.

And if you’re looking for a way to simplify at least one part of your new parents journey, book an in-home session with a Boston newborn photographer. No packing up your baby, no stress, just a relaxing, beautiful way to capture these early moments without adding to your to-do list.

You’re Doing Great!

Sleep deprivation is tough, but so are you. These blurry, love-filled days won’t last forever, and neither will the exhaustion. Lean on your village, rest when you can, and know that it’s okay to ask for help. And if you’re looking to document this beautiful chaos (without doing it all yourself), I’ve got you. Let’s create something you’ll treasure forever, no coffee required.

 Contact me today to book a session with your friendly neighbourhood Boston newborn photographer.