Sleep for New Parents

What you will be able to do

• explain why newborns wake often and how to help your baby learn day from night.
• set up your baby's sleep space in line with New Zealand safe sleep advice.
• recognise the riskiest moments for falling asleep with your baby and plan safer alternatives.
• build and review a night-shift roster that protects sleep for each adult, whatever your feeding method.
• plan naps and rest, and turn visitors into practical helpers.
• use night-time habits, food, drinks, caffeine and daylight to support your energy.
• tell the difference between the baby blues and signs that you need more support, and know who to contact.

1. 1Why sleep is so broken, and why it is not your fault

   Understand how newborn sleep works, why frequent waking is normal, and what broken sleep does to you, so you can plan for it rather than fight it.

   • How newborns sleep
   • What sleep loss does to you

   Parent sleep log

2. 2Safe sleep for your baby, especially when you are exhausted

   Learn New Zealand's safe sleep advice and how to keep your baby safe on the nights when tiredness makes risky situations more likely.

   • The safe sleep basics
   • The riskiest moments: couches, armchairs and falling asleep
   • Making safe sleep work at 3am

   Baby safe sleep checklist

3. 3Sharing the night with a shift roster

   Learn how to split nights so each adult gets a protected block of sleep, whatever your feeding method, and how to make it work if you are parenting alone.

   • How a night-shift roster works
   • Making the roster fair, and what if you are on your own

   Night-shift sharing rosterParent sleep log

4. 4Naps, rest and protecting your sleep in the day

   Plan naps and rest around your baby's day, use visitors and helpers well, and cut back on jobs that steal your rest.

   • Making naps work
   • Visitors, help and dropping jobs

   Nap and rest planner

5. 5Getting the most from the sleep you do get

   Learn how to fall back to sleep faster after night wakes, and how food, drinks, caffeine, daylight and gentle activity can support your energy.

   • Falling back to sleep after night feeds
   • Food, drinks and caffeine for tired parents
   • Daylight and gentle movement

   Parent sleep log

6. 6Looking after your mind, and knowing when to get help

   Recognise the difference between normal tiredness, the baby blues and signs that you need more support, and know who to contact for you and your baby.

   • Tiredness, baby blues and postnatal depression
   • When to get urgent help, for you and your baby
   • The months ahead and your sleep plan

   Parent sleep logNight-shift sharing rosterBaby safe sleep checklistNap and rest planner

• PlannerNight-shift sharing rosterPlan who is on duty for which part of each night, so each adult gets at least one protected block of sleep.
• PlannerNap and rest plannerPlan daytime rest for each adult in the house, matching naps to baby's sleep and to who can cover baby care.
• TrackerParent sleep logTrack your own sleep and rest each day, so you can see what helps, plan your shifts and naps, and have clear information if you talk to your GP or Well Child Tamariki Ora nurse (such as your Plunket nurse).
• CheckerBaby safe sleep checklistCheck your baby's sleep set-up against New Zealand safe sleep advice, including the risky situations that are more likely when you are exhausted.