New parent and always tired? Small ways to rest
Broken sleep and long days with a baby are tiring. Small, realistic ways for new parents to get some rest.
Having a baby is a big joy, and a big change. Sleep comes in short pieces, days are long, and there is always something to do. Feeling very tired is normal. Here are small, real ways to get some rest.
Why you feel so tired
Babies wake every few hours to feed. Your sleep is broken, so even long nights don't feel restful. Add feeding, changing, cleaning and visitors, and it is no surprise you feel worn out.
Small ways to rest
- Sleep when the baby sleeps, at least once a day.
- Lie down for 20 minutes, even if you don't sleep.
- Take turns with your partner for night feeds, if you can.
- Limit visitors for now. Your rest comes first.
- Let some housework wait.
- Eat simple, healthy food and drink plenty of water.
- Step outside for a few minutes of fresh air each day.
Accept help
Say yes. When family or friends offer to help, say yes. Ask them to cook, clean or hold the baby while you nap.
Be clear. People often want to help but don't know how. Tell them what you need.
Looking after yourself is part of looking after your baby.
Watch how you feel
Feeling low or teary for a few days after birth is common. If sadness, worry or hopelessness lasts more than two weeks, or you have thoughts of harming yourself or your baby, talk to your doctor straight away.
Frequently asked questions
How can new parents get more sleep?
Sleep when the baby sleeps, share night feeds and let some housework wait.
Is it normal to feel so tired with a new baby?
Yes. Broken sleep makes almost all new parents very tired.
How can family help new parents?
By cooking, cleaning or holding the baby so the parents can rest.
When should a new mother see a doctor about feeling low?
If sadness or worry lasts more than two weeks, or there are thoughts of self-harm.
