Babies sleep about sixteen hours a day during the first months, and newborns up to twenty hours. You might think that parents have plenty of time to rest, but unfortunately, babies don’t sleep continuously—they sleep in short intervals. As a result, during the first year, parents sleep an average of only five hours per night. In this article, we share a few tips to help you get through the day despite fatigue.

1. Avoid looking at the time at night

You’ve probably experienced it during the umpteenth wake-up of your little adventurer at night: you check the time, feel desperate as the moment your alarm will go off approaches, and wonder how you’ll get through the next day. By breaking the habit of checking the time during each nighttime wake-up, you avoid calculating how many hours of sleep you have left. This spares you unnecessary pressure and helps you fall back asleep more quickly.

2. Avoid snoozing the alarm

It’s one of the biggest morning temptations: the snooze button on your alarm clock. But even if it’s difficult, try to resist the urge to give yourself ten more minutes of drowsiness. Since you won’t reach the deep sleep phase during this short period, it won’t be restorative. Instead, you simply repeat the unpleasant moment of the alarm ringing, making it even harder to wake up.

3. Refresh yourself with cold water

Alternating hot and cold water during your morning shower stimulates blood circulation and helps you start the day feeling energized. If that feels too intense, you can also splash a bit of cold water on your face or let it run over your wrists.

4. Smell essential oils

Essential oils can have a positive psychological and physical effect. Fragrant molecules reach the brain’s receptors directly through the olfactory system. Essential oils such as peppermint, lemon, sandalwood, and orange are known for their stimulating effects. Smelling one of these oils can give you a little boost. Peppermint oil can also relieve headaches related to fatigue. However, note that peppermint oil is strongly discouraged for breastfeeding mothers, and essential oils should be avoided on babies—always check the usage instructions. ;)

5. Chew a piece of gum

It may sound funny, but chewing gum can be stimulating for your body. The movements of the jaw boost blood circulation in the brain, which can increase your concentration and productivity. Mint-flavored chewing gum is particularly suitable, as its menthol taste promotes alertness.

6. Drink plenty

Dehydration can make you feel even more tired. Try to drink enough—ideally 1.5 to 2 liters per day—focusing on water and herbal teas. Water infused with ginger and lemon can be a good source of energy. To make it, simply add a few slices of fresh ginger to boiling water and let them steep for about ten minutes. Once your drink has cooled, you can add a bit of lemon juice and as many ice cubes as you like.

7. Do not overuse caffeine

Caffeine is a classic—it often saves the day. However, try not to consume too much, because the more you take, the less you’ll feel the desired effect. While coffee tends to give a quick boost in the short term, the caffeine in tea can promote longer-lasting alertness, even if its stimulating effect is less intense.

8. Prioritize a healthy diet

It’s completely normal that, between lack of sleep, diaper changes, and time with your baby, you’re tempted by sweets and other snacks. They give you energy in the short term, but as soon as your blood sugar level drops, you feel sleepy again. Instead, try to stick to three main meals and plan a light snack to keep your blood glucose level stable throughout the day. Fruits and nuts are perfect for giving you a boost between meals. But don’t worry if your good intentions aren’t always put into practice—we all know moments when chocolate is very convenient. ;)

9. Enjoy a quick nap

Take advantage of the time your child spends napping to rest. Even if, as a tired mom or dad, you appreciate every minute of sleep, your nap shouldn’t exceed twenty minutes. Beyond that, you may start to feel groggy.

10. Do some physical exercise, preferably outdoors

Of course, when you’re extremely tired, it’s tempting to choose the sofa over a workout—especially when your baby keeps you busy for much of the day. However, your blood circulation slows down when you’re inactive, which can intensify drowsiness. So don’t hesitate to go for a walk with your baby. Exercising outdoors is invigorating, and another positive effect is that little ones often tire out faster in the fresh air and sleep better—so you can relax on the sofa. ;)

11. Install the crib in the master bedroom

By placing the crib in your bedroom, you avoid nighttime trips, which can help you fall back asleep more quickly. You can learn more about the optimal sleep environment for your baby in our article:

12. Go to bed early

In the evening, after your baby has fallen asleep, you probably enjoy the few hours you have to do what you couldn’t during the day. However, if you try to go to bed at the same time as your baby, you might catch up on some sleep. This certainly won’t fully make up for your lack of rest, but it can at least reduce it a bit. Often, babies sleep for a long stretch at the beginning of the night. So even if your baby keeps you up during the second half of the night, you’ll feel more refreshed the next day.

13. Divide the tasks with your partner

If you and your partner are both overwhelmed, it won’t benefit the family. Share the nights so that at least one of you can get some sleep. If your baby sleeps in your room, it can also help to set up a bed in another room—especially if an important work appointment is scheduled for the next day. You can also plan dedicated rest time for each person. For example: you take care of the baby on Saturday morning while your partner rests, and vice versa on Sunday.

14. Manage your time

Try to make your daily life as easy as possible. When you’re exhausted, rushing to the supermarket to stock up on diapers doesn’t exactly improve your mood. To have one less thing to worry about, you can have our and LILLYDOO delivered to your home. The convenience and flexibility of the subscription give you more time for other things, like a nap. ;)

15. Do you make time for yourself

Finally, create small moments of relaxation for yourself! It’s completely normal to ask your loved ones (grandparents, uncles, aunts) to take care of the baby so you can enjoy a good night’s sleep. That way, you’ll be able to face the next sleepless night more calmly.

As wonderful as life is with your little adventurer, a baby always demands a lot of attention and can disrupt your daily routine. Sleep deprivation is not only harmful in the long term, but it can also be dangerous. For this reason, don’t pressure yourself to lower your sleep expectations. It’s perfectly normal to leave the house for an evening to recharge or to take a little break as a couple. And even if it’s only a small consolation for now, remember that every phase comes to an end. Soon, the nights will get longer. Until then, we’re thinking of you and sending you lots of energy.