Welcoming a new baby into the family is undoubtedly one of the most joyous moments in life. However, the sleepless nights that often accompany parenthood, especially for new dads, can be quite challenging. In this article, we’ll explore effective strategies for first-time dads on how to survive a lack of sleep with a newborn. 

How does lack of sleep affect new parents?

Sleep deprivation is a common issue among new fathers, and its effects can be more far-reaching than you might imagine. Beyond the yawning and grogginess, chronic sleep deprivation can lead to:

  • Reduced Cognitive Function: Lack of sleep impairs your ability to think clearly, make decisions, and concentrate on tasks, which can be especially challenging when dealing with the demands of a newborn.
  • Mood swings: New parents may find themselves experiencing a rollercoaster of emotions, including frustration, sadness, and anxiety. These mood swings can strain their emotional well-being.
  • Health Problems: Prolonged sleep deprivation is associated with an increased risk of various health issues, including heart disease, diabetes, and obesity.
  • Lower Immunity: Lack of sleep can weaken the immune system, making new parents more susceptible to illnesses. 

How to survive a lack of sleep with a newborn:

1. Creating a Routine

Share Responsibilities

It’s crucial to work as a team with your partner. Establish a clear schedule that allows both of you to share nighttime duties. This means taking turns feeding, changing diapers, and soothing the baby. Sharing these responsibilities will ensure that both parents get adequate rest.

Tip: Consider using a shared calendar or app to keep track of who’s on night duty, making it easy to see your responsibilities at a glance.

Sleep When the Baby Sleeps

Newborns tend to nap frequently during the day, often in short intervals. Use these moments as opportunities to catch up on your sleep. Even if it’s just a short nap, these short power naps (20-30 minutes) can help you combat sleep deprivation.  Remember, a well-rested dad is a better dad, and both you and your baby deserve the best.

2. Sleep Environment

Dark and Quiet Room

Create a serene and conducive sleep environment for your newborn by ensuring their room is dark and quiet. This can help them drift off to sleep more easily and stay asleep longer.

Comfortable Sleep Space

Invest in a comfortable crib and quality mattress for your baby. Ensuring that your little one has a cozy and safe sleep space can lead to better, uninterrupted sleep for them, which means more rest for you.

3. Managing Stress

Deep Breathing

Stress is a common companion during sleepless nights. Learning deep breathing exercises can help you manage stress and stay calm during challenging moments. When you feel overwhelmed, take a moment to inhale and exhale deeply to regain your composure.


Consider incorporating meditation into your daily routine. Meditation techniques can help clear your mind, relax your body, and create a sense of calm, which is invaluable for both your own well-being and your ability to help your baby sleep.

Stay Active

Regular exercise can improve sleep quality and reduce stress. Even if you can’t commit to a full workout, taking a brisk walk with the baby in a stroller or doing some simple stretching exercises can help you feel more energized during the day and sleep better at night.


4. Building a Support Network

Grandparents and Relatives

Don’t hesitate to involve grandparents or relatives for occasional help and respite.  Trusted family members can give you and your partner a chance to recharge, ensuring you’re both well-rested.

Friends with Kids

Connect with friends who have experience as parents. They can offer valuable advice,  share their own experiences, and provide emotional support, knowing the challenges you’re going through.


Surviving a lack of sleep with a newborn for dads is undoubtedly challenging, but with the right strategies and support, it becomes more manageable. Remember that it’s a temporary phase, and as your baby grows, their sleep patterns will improve.


How much sleep do parents get with a newborn?

According to Sleep Junkie research, new parents experience approximately 3 hours less sleep each night during their baby’s first year. 

How long can I expect to have disrupted sleep with a newborn?

A study conducted by the Sleep Research Society shows that both mothers and fathers may not fully regain their pre-baby sleep patterns for up to 6 years after their first child is born. However, it generally gets better as your child grows.

Are there any natural remedies to help my baby sleep better?

You can try gentle rocking, swaddling, or soft singing. These methods can help your baby fall asleep more quickly, reducing the time both you and your baby spend awake during the night.

Where can you get more practical parenting tips and resources? 

The New Dad Manual is your complete guide, covering everything from changing diapers to comforting babies, ensuring you’re well-prepared for fatherhood.