Surviving Sleepless Nights: Tips for Parents Who Haven’t Had a Full Night’s Sleep in Years

If you’re a parent, chances are you’ve experienced the struggle of sleepless nights. Between midnight feedings, soothing your baby back to sleep, or dealing with your toddler's nightmares, it can feel like you’ll never get a full night’s rest again. And yet, the world keeps turning, and the responsibilities of parenting don’t stop. So, how do you survive the exhaustion and still function the next day? We’ve got some tips to help you navigate the sleepless nights and make it through with at least a little energy—and a sense of humor!

1. Embrace Power Naps (When You Can)

If you’re not getting enough sleep at night, it’s essential to make the most of the naps you can squeeze in during the day. A 20-minute power nap can work wonders by boosting your mood and energy levels. Don’t feel guilty about taking a nap when your baby or toddler is resting—recharge as much as you can. It’s not about getting a full night’s sleep, it’s about getting the quality rest when it’s possible.

Parenthoodie Tip: Set a timer for your nap so you don’t sleep too long and disrupt your nighttime sleep schedule. You’ll feel refreshed and ready to tackle the next round of nighttime parenting.

2. Accept the New Normal (For Now)

Sleep deprivation is one of the biggest challenges of parenting, especially in the early years. But the truth is, it’s temporary—though it may feel endless in the moment. Accepting that this is just a phase of parenting can help ease some of the stress. The days when your little one sleeps through the night will come, but in the meantime, you have to give yourself grace. Your body will adjust, and you’ll develop a new routine that works for your family.

Parenthoodie Tip: Keep a sense of humor about it. There will be days when your “sleep schedule” consists of a few hours here and there. Embrace the chaos, and remember—this too shall pass!

3. Create a Sleep-Friendly Routine (For Everyone)

A solid sleep routine is crucial not only for your baby but for you too. Establishing a routine for bedtime and sticking to it can help signal to your child that it’s time to wind down. Likewise, a relaxing routine for yourself before bed—like reading a book, meditating, or enjoying a warm cup of tea—can help you unwind and prepare for sleep. Even if you’re getting only a few hours of sleep, the quality of that rest matters.

Parenthoodie Tip: Don’t forget to make your bedroom a comfortable, sleep-friendly environment. Keep it cool, dark, and quiet to maximize your chances of falling asleep quickly.

4. Tag-Team With Your Partner (If You Can)

If you have a partner, use the power of teamwork to tackle the nighttime routine. Take turns with late-night feedings or soothing your baby so that you both get a chance to rest. Even if you’re both sleep-deprived, sharing the load will keep you from feeling like you’re in this alone. If you’re both exhausted, it can be hard to keep up with the demands of parenting, so finding moments to support each other—whether it's in the form of taking over one night shift or just offering a helping hand—is key.

Parenthoodie Tip: Make sure to check in with each other regularly. It’s easy to get caught up in the exhaustion, but communicating and showing appreciation for each other will help you both stay connected.

5. Don’t Forget to Laugh

Parenting can be overwhelming, especially when you’re running on little to no sleep. But sometimes, the best way to cope with the exhaustion is to laugh. Whether it’s a funny moment with your child or just laughing about how much coffee you’ve had today, laughter can lighten the mood and provide a much-needed mental break. Humor is one of the best coping mechanisms when you’re tired and overwhelmed.

Parenthoodie Tip: Wear your sense of humor on your sleeve! Our fun and relatable parenting apparel is a great way to remind yourself that you’re doing an awesome job—even on the sleepless nights.

6. Fuel Your Body (With What You Can)

When you’re sleep-deprived, your body needs extra support. But eating a balanced meal or snack isn’t always top of mind when you’re running on empty. However, fueling your body with nutritious food will help you feel more energized. Try to eat snacks that combine protein, healthy fats, and fiber—things like yogurt, nuts, or fruit. Avoid relying on sugary snacks or caffeine alone to keep you awake. They’ll give you a quick energy boost, but that will be followed by a crash.

Parenthoodie Tip: Keep a snack stash nearby for those middle-of-the-night moments when you’re too tired to prepare anything. Healthy energy bars or trail mix can be a lifesaver!

7. Ask for Help (You Don’t Have to Do It Alone)

It’s okay to ask for help when you’re running low on sleep. Whether it’s a friend, family member, or even a professional babysitter, having someone lend a hand can give you the chance to catch up on rest or get a break. If you’re able to take shifts with your partner or get support from others, don’t hesitate to lean on them.

Parenthoodie Tip: Don’t be afraid to reach out for help. There’s no award for doing it all on your own, and a little assistance can go a long way in helping you recharge.

Final Thoughts: Hang In There, You’ve Got This

Sleepless nights are tough, and it’s normal to feel drained. But remember, this phase is temporary, and you’re not alone in the struggle. Lean on your partner, laugh when you can, and take care of yourself as best as you can. Soon enough, those nights of uninterrupted sleep will come, and you’ll look back on these days with a mix of exhaustion and fondness. Until then, know that you’re doing an amazing job, even on the sleepless nights.