Managing Sleep Deprivation and Returning to Work Post-Baby
Whether you've welcomed your little one a few weeks or a few months ago, sleep deprivation is a familiar challenge for new mums and dads. So, how can you stay focused at work during the day while adjusting to this new phase, especially when your baby isn’t yet sleeping through the night? In this article, we share practical tips to help ease the transition back to work.
- Fuel your day correctly
When you're exhausted, the last thing you might want to do is come home and cook a nutritious meal. It's often much easier to grab something quick, even if it's not particularly filling. However, healthy meals don’t have to be time-consuming. With a bit of planning and preparation, you can ensure your family gets the nutrition it needs throughout the day.
While this isn't an instant cure for sleep deprivation, maintaining a balanced diet can help boost your energy levels and keep you feeling more capable of managing the day. Here are some family food prep hacks that can be done in advance.
- Try to limit caffeine
Caffeine is a go-to for many new parents, but while it can offer a quick boost, it often leads to a crash, leaving you feeling even more drained. It can also impact your emotional state, potentially triggering irritability or anxiety, which may already be heightened due to lack of sleep.
Caffeine can stay in your system for up to six hours, so it's a good idea to avoid caffeinated drinks at least six hours before your usual bedtime.* If you're in the office, consider switching to a herbal tea in the afternoon. Herbal teas can offer a calming alternative without the negative side effects. It may take a bit of adjusting, but over time, your body will likely thank you in the long run.
- Nap strategically (if you can)
While it’s not always possible, especially with a demanding work schedule, even short naps can help reduce sleep debt. A 20–30 minute power nap during your lunch break (if you work from home or have access to a quiet space) can do wonders for your focus and mood. Just be careful not to nap too long, as that can leave you feeling groggier.
When you do get a chance to sleep, make it count. Create a restful sleep environment by keeping your bedroom cool, dark, and quiet. Use blackout curtains, white noise machines, or eye masks and earplugs to limit disturbances. Consistent bedtime routines, even if shorter than before, can help signal your body that it’s time to rest.
- Adjust your expectations
Resuming your previous routine after having a baby might take some time, and that's perfectly okay! Before your little one arrived, you might have been able to wake up early, hit the gym, say energised throughout the day, come home to cook dinner from scratch, and still feel productive. But sleep deprivation makes it unrealistic to maintain that same pace.
When planning your day or week, it can be useful to categorise your tasks into what needs to be done, what should be done, and what could be done. This prioritisation technique helps you manage your energy and avoid stress and burnout. Be kind to yourself - adjusting your standards doesn’t mean you’re doing less; it means you’re working smarter during a demanding period.
- Avoid comparison
You know your baby better than anyone else, so it's important to remember that every parenting journey is unique. Just because someone else who had a baby around the same time seems to be back to "normal", it doesn't mean you should compare yourself to them. Each baby has different needs and sleep patterns, and what works for one family may not work for another. Instead, focus on understanding and responding to your baby's individual needs, and trust that you are doing your best.
It's also crucial to recognise that you don't know the details of other parents' experiences. They may appear to have everything under control, but they could be facing challenges in other areas that you know nothing about. Parenthood is a complex and multifaceted journey, and everyone has their own set of struggles and triumphs.
- Be honest
Admitting that this phase is tough is perfectly okay. No one expects you to love every moment of parenthood. Your colleagues and manager should understand that you’re navigating a big life change.
Being honest about your needs can lead to a more supportive work environment. For instance, maybe you used to be more productive in the afternoon, but now you find mornings easier. Or perhaps you need quiet time at your desk instead of socialising. Acknowledging these shifts and communicating them clearly can make your workday more manageable.
- Seek support from loved ones
A strong support system can make a big difference during this time. If you have a partner, open communication is key. Work together to share nighttime duties in a way that suits you both, whether that means alternating nights or splitting the night into shifts.
If you don’t have a partner, reach out to family or close friends. They might be able to stay over for a few nights, take the morning shift, or simply offer you time to rest. Don’t be afraid to ask for help - you deserve it. Having a strong support system can be incredibly beneficial during difficult times.
Final thoughts
While this stage of your life is undoubtedly filled with magical moments, it's also perfectly normal to feel overwhelmed, especially when dealing with the relentless demands of sleep deprivation. Remember, this phase won't last forever, even if it feels like you'll never sleep again. The exhaustion and sleepless nights are temporary, and with time, your baby will develop a sleep pattern.
For additional help with postnatal mental health, we recommend exploring Mind’s page of useful contacts. Here, you can find information and various networks to support new mums and dads.