Sd.6/ Parents & Sleep: Finding Rest in a Demanding Chapter
For many parents, sleep can feel like a distant memory—especially in the early years of raising children.
From night feeds and teething to school anxieties and teenage curfews, every stage of parenting brings new reasons for disrupted sleep. And while it’s easy to shrug this off as “just part of the job,” long-term sleep deprivation has real consequences on mental, emotional, and physical health.
The Real Cost of Sleep Loss
Research shows that chronic lack of sleep increases the risk of depression, anxiety, reduced cognitive function, and weakened immune response. For parents juggling careers, household responsibilities, and child-rearing, this can turn into a dangerous feedback loop: you’re exhausted, but you can’t sleep well, and the exhaustion makes daily life harder to manage.
One study found that new parents lose an average of 44 days of sleep in the first year of their child’s life. But even beyond infancy, many parents report consistently interrupted sleep—whether it’s from worries about their child’s wellbeing or being attuned to every creak in the house.
Age Matters: How Parental Sleep Disruption Changes Over Time
Infancy and toddlerhood are notorious for broken nights. Babies are biologically designed to wake often. While this is natural, it doesn’t make it any easier. White noise machines, room-darkening curtains, and gradual sleep training can help establish better sleep rhythms for both baby and parent.
But as children grow, the challenges evolve. Parents of school-aged children may lie awake worrying about their child's social life or school pressures. Teenagers bring a new challenge: often staying up late, coming home at odd hours, or needing emotional support late into the night.
Practical Tips for Better Rest as a Parent
Create boundaries around sleep: Just as you set a bedtime routine for your children, create one for yourself. Dim the lights, power down screens, and establish a wind-down ritual.
Share the load: If you have a co-parent, alternate night duties or consider designated lie-in days to catch up on rest.
Use tech mindfully: Devices like sound machines or sleep tracking apps can be helpful, but screen exposure late at night may make falling asleep harder.
Know it’s OK to ask for help: Enlisting help from a relative, friend, or babysitter to get a solid night’s rest is not indulgent—it’s essential for long-term wellness.
Reclaiming Sleep is Reclaiming Sanity
You’re not failing if you’re tired. You’re human. Parenting is one of the most demanding roles you’ll ever take on, and sleep isn’t a luxury—it’s a necessity.
By recognizing the importance of your own rest, you’re setting an example for your children that self-care matters, and that a well-rested parent is a more present, patient, and resilient one.
