RestoreAdults
Sleep Hygiene for New Parents
Ashley Abramson
Rewarding as it is to bring a new baby home, becoming a parent comes with some challenges — not the least of which is sleep deprivation. Newborns sleep a lot, but their sleep schedules can also be erratic, which means you may be waking up every few hours each night to soothe or feed your baby.
While you can’t control how often your baby wakes up, you can take steps to support healthy sleep habits during this exhausting period. The right sleep tools can help you get more restorative rest when you can catch a few Zzzs, so you’ll feel more energized during daytime activities (and midnight feeds).
Below, learn more about creating a sleep hygiene kit with the top-rated sleep hygiene tools on the market today — including Hatch Restore.
1. Smart Sound and Light Device With Highest Reviews
Hatch Restore, the bedside device with white noise, relaxing lights, and a sunrise alarm, is one of the best sleep hygiene products for supporting routines. When you're waking up at all hours of the night, going to bed around the same time can support your circadian rhythm, resulting in more restful Zzzs.
Restore allows you to set bedtime reminders that cue you to start unwinding before your go-to bedtime. You can also choose from an extensive library of relaxing light and audio combinations — think cozy bedtime podcasts, soothing meditations and sound baths, and calming classical music — to prepare your body for sleep.
Buy Hatch Restore
2. Breathable Weighted Blanket for Adult Relaxation
Another important aspect of sleep hygiene is creating a relaxing environment to rest in — and your bed is a big part of that. Deep-pressure stimulation from a weighted blanket can feel like a hug for your tired body, making it easier to fall and stay asleep.
It’s typically easier to sleep in cooler temperatures, so try to choose a weighted blanket made of a breathable material like cotton, bamboo, or muslin. (Nobody wants night sweats on top of night feeds.)
Buy Bearaby Cotton Weighted Blanket
3. Weighted Sleep Mask to Block Out Light
Even small amounts of light in your sleep space can interfere with your circadian rhythm, making it harder to get quality rest. If you don’t have black-out curtains, wearing a sleep mask to bed can block out light in your room, supporting deeper sleep throughout the night.
Choose a sleep mask that fits snugly on your head to prevent light leaks. The Nodpod mask, like a weighted blanket for your eyes, can also support relaxation as you fall asleep. Have a headache from all those hours of sleep you’ve lost? Just heat it up in the microwave for some extra comfort.
- Supportive Body Pillow to Stay Comfortable All Night
Along with cozy, breathable bedding, try incorporating a body pillow into your sleep space. The right body pillow can help keep your spine aligned while you rest, so you can sleep more comfortably (and wake up with less discomfort).
Choose a supportive-but-soft option covered with a breathable fabric, like the well-rated Buffy Wiggle Pillow. Tip: A removable zip-on cover makes for easy laundering.
4. Breathable Swaddles to Support Better Baby Sleep
OK, so it’s not technically a sleep tool for adults, but anything you can do to help keep baby comfortable when they sleep can support your rest quality, too. Babies often sleep better when swaddled because the snug wrap mimics the secure feeling of the womb, helping them feel calm and safe. Swaddling also prevents their startle reflex from waking them up, leading to longer, more restful stretches of sleep.
The best swaddles are lightweight and breathable to keep baby cozy through the night without feeling too hot. Choose an option that grows with your baby, allowing them to keep their arms contained within the swaddle or loose outside of it as they get older.
Buy Halo Sleep Sack
Other Tips for How to Get Better Sleep as a New Parent
Along with top-rated sleep hygiene tools that make sense for you, a few other simple routine tweaks can help you get the best rest possible when baby’s waking up throughout the night.
- Limit caffeine consumption: While coffee or tea can help keep you awake during exhausting days, try to limit or avoid caffeine too close to bedtime. Too much can make it hard to fall asleep, leading to lower quality rest.
- Try to avoid stimulating activities at night: Avoid scrolling on your phone during feeds or wake-ups, because blue light and mental stimulation can make it harder to drift back off.
- Take strategic naps: Even 20–30 minute naps during the day can help reduce sleep debt. Try trading off daytime baby duty with a partner or support person when possible.
- Prep for wake-ups: Set up a nighttime feeding/diaper station before bed so you spend less time fully waking up to get what you need.
- Care for your body: Stay hydrated, eat balanced meals, and sneak in light movement throughout the day when you can — your overall wellness makes fragmented sleep more restorative.
- Be gentle with yourself: Stress about not sleeping makes it harder to rest. Remind yourself that this stage is temporary, and even imperfect rest adds up.
Frequently Asked Questions
How much sleep do new parents lose?
It’s common for the newborn phase to cause sleep deprivation among new parents. Everyone (and every baby!) is different, but estimates suggest new parents lose anywhere from an hour to three hours of sleep each night. Prioritizing sleep hygiene using tools like Hatch Restore can help you snag quality Zzzs when you need them most.
How long do sleepless nights last with a newborn?
At some point, your baby will start consolidating sleep, which means more predictable sleep patterns. Typically, around three or four months, you can start implementing a simple nap and sleep routine. Sleep tools like Hatch Baby can help support healthy sleep routines with white noise and comforting nightlights. Your baby should start sleeping for longer periods at this time, resulting in more sleep for you, too.
How to get baby to sleep longer at night?
The newborn phrase can be a frustrating time of constant wake-ups and sleep deprivation. To help baby sleep for longer periods, make sure they’re fed and comfortable at bedtime. As your baby gets older, focus on setting a consistent bedtime routine with calming cues like relaxing nightlights lights and white or pink noise on your Hatch Baby. Try to keep daytime play a bit more stimulating to encourage longer stretches of rest at night.
