Fit despite lack of sleep

Babies sleep about 16 hours a day in the first few months, with newborns even up to 20 hours. One might think that there is enough time for parents to rest as well. Freshly baked moms and dads can literally only smile tiredly. Because babies unfortunately do not sleep continuously, but in short intervals. On average, parents get only 5 hours of sleep per night in the first year. In this article, we give you tips on how to better cope with exhaustion and get through the day well despite tiredness.

1. Do not look at the clock at night

You probably know the feeling: Your baby repeatedly demands your attention during the night, and with each glance at the clock, you become more desperate because the morning alarm is getting closer, and you are far from rested. Afterwards, you lie awake in bed, wondering how you will get through the next day. Therefore, try to break the habit of checking the clock at night! If you avoid calculating how many hours of sleep you have left with each nighttime disturbance, you will save yourself unnecessary stress, and falling back asleep will become easier.

2. Do not snooze

It is one of the biggest temptations in the morning: the snooze button on your alarm clock. But even if it's difficult, you should try to resist the temptation to allow yourself an extra 10 minutes of sleep with a press of a button. Since you won't reach the deep sleep phase in this short time, snoozing won't give you any additional rest. Instead, you'll just repeat the unpleasant moment of the alarm ringing and make getting up even harder.

3. Refresh with cold water

A contrast shower in the morning stimulates your circulation and helps you start the day feeling more energized. But splashing cold water on your face or letting it run over your wrists can also refresh you after waking up or help you feel more alert during the day.

4. Cheat visually alert

Miriam Jacks, Make-up Artist, Founder of JACKS beauty department and mother of a young son, has shared with us how she achieves a fresh complexion after sleepless nights: „My absolute secret tip for a fresh and rested look: I use a bit of self-tanner once a week. It immediately makes you look lively and refreshed again. Of course, I always make sure that the products I use do not contain synthetic substances and are safe for me and my child. Nowadays, there are also great natural cosmetics self-tanners that do not streak or smell and only need to be left on for a short time. So, perfect when the child is sleeping. ;) Thanks to the beautiful tan, you can skip makeup, unless you want to hide dark circles with a bit of concealer. I prefer to use a foundation brush from my product line for this, as I can also apply it more broadly to any redness or pigmentation spots.“

5. To smell essential oils

Essential oils can positively influence both psychological and physical processes, as the scent molecules reach receptors in the brain directly via the olfactory organ. It is known that peppermint, lemon, sandalwood, rosemary, and orange oils have invigorating effects. Simply smelling one of the mentioned essential oils can give you a small boost of alertness. Additionally, peppermint oil can help relieve fatigue-related headaches.

6. Chewing gum

It may sound funny, but for your body, chewing gum is like a "minimal movement." The jaw movements stimulate blood circulation in the brain and thus enhance your concentration and performance. Mint chewing gums also provide additional stimulation through their essential oils.

7. Drink plenty of fluids

Dehydration can further increase your fatigue. Therefore, try not to forget to drink. Ideally, 1.5-2.0 liters daily. Best suited are water, unsweetened herbal and fruit teas, or light fruit spritzers. A good energy booster is also ginger water with lemon. To prepare this, simply pour boiling water over a few slices of ginger and let it steep for about 10 minutes. After cooling, add a few drops of lemon juice and, if desired, ice cubes, and you will have a delicious and invigorating refreshment.

8. Caffeine - pay attention to the correct dose

Caffeine is the classic among stimulants, and no question: coffee has saved us more than once throughout the day. Nonetheless, we would recommend not to overdo it. Over time, a tolerance effect occurs, so that even the third cup of coffee eventually no longer has the desired effect. Furthermore, coffee tends to provide a short-term boost. The caffeine in green tea keeps you awake for a bit longer, but the stimulating effect is not quite as strong.

9. Pay attention to a healthy diet

It is quite normal that your own nutrition often comes second between diaper changes, feeding, and comforting the baby. The problem: sweets and other snacks may give you a short-term energy boost, but your blood sugar level then drops sharply again, leading to a slump in tiredness. Instead, try to stick to the three main meals and prepare yourself something light as often as possible, which will keep your blood sugar level stable throughout the day. Fruits and nuts are suitable snacks that can give you a little boost in between. Please don't take it amiss if the good intentions don't always translate into action. We all know situations where only chocolate helps. ;)

10. Power napping

Use the time while your child is taking a nap for a quick "power nap". Even if you, as a tired mom or dad, appreciate every minute of sleep, your nap should not exceed 20 minutes, because otherwise you won't feel refreshed afterwards, but rather groggy.

11. Move, preferably outdoors

Of course, it's tempting to prefer the couch over exercise when you're tired – especially when your baby keeps you on your toes all day. However, this causes your circulation to slow down even further, and you end up feeling even more sluggish and exhausted. Therefore, try to take a short walk with your baby as often as possible on tired days. The fresh air and movement boost your circulation, and you'll feel more alert and focused afterward. Additionally, a walk has the pleasant side effect that your little explorer gets tired from the fresh air and sleeps better afterward, so you can relax on the couch without interruption. ;) Yoga is also a wonderful way to incorporate movement into your daily routine with your baby. On our , our yoga instructor Denise shows you various exercises that you can easily do at home and that are suitable not only for expectant mothers.

12. Set up the crib in the parents' bedroom

If you move the , you avoid long distances when your little explorer calls for you at night. This way, you can probably fall back asleep more quickly afterwards. Another advantage: scientists suspect that the sleeping sounds of parents stimulate the breathing of infants. You can find more about the optimal sleep environment for your baby in our magazine article “ “.

13. Go to bed early

You probably enjoy the few hours in the evening that you have after your baby falls asleep and want to get as much done as possible during this time. However, if you occasionally try to go to bed together with your child, you can catch up on some sleep. While this may not fully compensate for your sleep deprivation, it can at least reduce it somewhat. Additionally, babies often sleep the longest right after falling asleep. So if you already have these hours of sleep secured, you'll be more alert the next morning, even if your little explorer should steal your sleep in the second half of the night.

14. Divide work with the partner

If you and your partner are both exhausted, it benefits neither you nor your child. Therefore, share the nights with your partner so that at least one of you can sleep. If your baby sleeps in the parents' bedroom, it’s best to set up an additional bed or sofa bed in another room. Especially when you have an important appointment at work the next day, an extra sleeping arrangement can be worth its weight in gold.

A good idea might also be to allow each of you a sleep-in day on the weekend: while you are allowed to stay in bed a little longer on Saturday, your partner takes over the baby care, and on Sunday you switch roles.

15. Provide relief

Try to make your everyday life easier whenever possible. Doing the weekly grocery shopping exhausted with a child or rushing to the drugstore to refill the diaper stock doesn't necessarily contribute to good mood. To give you one less worry, you can have our conveniently and flexibly delivered to your home, giving you more time for other things, like a nap. ;)

16. Take time off

And last but not least: Create small islands of relaxation for yourself! It is perfectly okay to hire a babysitter or ask the grandparents to watch their grandchild so you can get a good night's sleep again. Once rested, you'll be able to face the next sleepless night with more composure.

So lovely that the new life with your little explorer is — a baby always demands full attention and turns your daily routine upside down 180°. No wonder then that at some point you simply can't go on and urgently need a break. Since sleep deprivation is unfortunately not only unhealthy in the long run but can also become dangerous, there is ultimately only one solution: sleeping. So don't judge yourself for simply dialing down your expectations. It's perfectly okay to leave the household chores undone once and instead treat yourself to an evening (and sleep). And even if it's only a small consolation at the moment: remember that the phase of sleep deprivation does not last forever, but your baby will start sleeping through the night more and more over time.

Until then, we wish you lots of energy!