Lack of sleep is one of the biggest challenges of motherhood and fatherhood. If you have a baby, it’s only logical that you sleep less than you did before having one. So much so, in fact, that a term has even been coined to describe those lost hours of sleep for mothers and fathers: baby lag.

How is that possible if a baby between four and twelve months old should sleep 12 to 16 hours a day? The answer is simple: a newborn sleeps many hours, but does so chaotically and in short stretches, and, especially in the first few months, their sleep can be completely out of sync with the biological rhythms that usually govern our lives. In other words, they may sleep a lot during the day and still sleep less at night.

Impact of sleep deprivation on parents' daily life

Scientific evidence shows that, in the long term, people who sleep better have a longer life expectancy and tend to have a significantly lower rate of certain diseases, such as endocrinological conditions (diabetes and obesity), cardiovascular diseases, or cerebrovascular diseases. Proper rest, moreover, has a direct impact on the proper functioning of our brain and our emotional state. Sleep, therefore, like nutrition and physical exercise, is an essential part of a healthy lifestyle.

Of course, we’re talking about the long-term consequences of sleep deprivation. The sleep deprivation faced by mothers and fathers is limited in time, especially during the first three years of their baby’s life. The consequences, therefore, tend to be more immediate, but with a significant impact on the family’s daily life .

Among the consequences of sleep deprivation after the arrival of a baby, we can highlight concentration problems, memory lapses, daytime drowsiness, decreased work performance, an increased risk of mistakes, reduced patience, and, as a result, a greater tendency to lose your temper while parenting , a higher rate of conflict as a couple, and mood swings.

If you have a baby and are sleeping very little, you probably know exactly what we’re talking about. 😉

8 tips to combat sleep deprivation

Fortunately, as we will never tire of repeating, the lack of sleep that comes with raising a baby is nothing more than a temporary, circumstantial situation. As you know, this too shall pass. However, even though baby sleep gradually regulates itself , there are still a number of measures you can take to improve the situation and combat sleep deprivation, with the goal of reducing fatigue levels and making the days more manageable. Take note of these tips!

1. Baby sleep hygiene

The first thing is to start at the beginning. As we’ve said, babies’ sleep gradually regulates as they grow older: little by little, it adapts to our circadian rhythms and becomes less chaotic. Nevertheless, although it’s a matter of time and patience, as parents you can adopt a series of habits to improve your baby’s sleep as much as possible.

2. Take advantage of your little adventurer's naps

Sometimes it can be easier to increase your rest by trying to adapt to your baby’s sleep rhythms. You know, if you can't beat them, join them :-P If you have the opportunity, take advantage of their morning and afternoon naps to recover lost sleep hours . Your body will thank you!

3. Try to go to bed earlier

When you finally manage to get your baby to sleep at night, the idea of extending the day by watching a movie or a few episodes of your favorite series is very tempting. And that’s great! But if you’re very tired, it’s better to go to bed earlier and take advantage of your little adventurer’s first stretch of sleep, so you can gain extra rest before the nighttime wake-ups begin.

4. Avoid the consumption of stimulating drinks

After a sleepless night, it’s understandable that your body craves coffee or other stimulating drinks to get through the day. Have coffee if you need to, but do it in moderation and, above all, avoid it in the last hours of the day, as caffeine can make it harder to fall asleep.

5. Avoid blue light from screens:

Sleep experts often recommend avoiding blue light from screens for up to two hours before bedtime. Why? Because this blue light tricks our biological system (making it believe it’s daytime) and inhibits the secretion of melatonin , the hormone that regulates our sleep. So, one tip for falling asleep earlier and sleeping better is to put screens away. And if you have trouble falling asleep, or your baby wakes you up in the middle of the night and you can’t get back to sleep, a book is always a better companion than a mobile screen for finding your way back to sleep.

6. Lead a healthy lifestyle:

We know that, with a baby to care for—especially during the first few months of life—it’s difficult to find time to exercise. Even to cook! But giving up is not an option. Try to stay active and eat healthily. It has been proven that healthy lifestyle habits help you rest better.

7. Always hydrated:

Dehydration can make you feel more tired. So try to drink enough, ideally 1.5 to 2 liters per day. Mainly water and infusions. Water infused with ginger and lemon can be a good source of energy. To do this, simply add some slices of fresh ginger to boiling water and let them boil for ten minutes. When the drink has cooled, you can add a little lemon juice and ice cubes to taste.

8. Save time:

Try to make your daily life as easy as possible. For example, when you're exhausted, running to the supermarket to buy diapers is not the best plan. So you have one less thing to worry about, our LILLYDOO diapers and wipes can be delivered right to your doorstep. The comfort and flexibility of the subscription allow you to have more time for important things, like a nap.

We hope these tips to combat sleep deprivation are helpful and that you feel more rested to face each day with your little adventurer. In any case, there is no better advice than patience. When you least expect it, your child will sleep through the entire night and the long nights of insomnia will be only a distant memory. Stay strong!