Everyone keeps telling me the same thing: “Get your sleep now—because once the baby comes, it’s gone.”
And while I know they mean well, hearing that over and over kind of freaks me out.
So I’ve been doing what I do best when I’m anxious—I research. I’m preparing ahead of time for the sleep deprivation that comes with a newborn, because let’s be honest: being exhausted AND overwhelmed is not the combo I want to walk into blindly.
Here’s what I’m learning to hopefully make those first few weeks (or months) a little more manageable.
1. Adjusting Sleep Expectations (and Letting Go of Perfection)
From everything I’ve read, it’s not about avoiding sleep deprivation entirely—it’s about managing it realistically.
What I’m mentally prepping for:
- Sleep will be broken and unpredictable
- Naps are going to be needed
- I won’t function at 100%, and that’s okay
Letting go of the idea that I have to “do it all” on no sleep is part of the prep. I’m already planning to prioritize rest over dishes and laundry.
2. Creating a Sleep-Friendly Environment Now
One tip that comes up again and again is making sleep as easy and efficient as possible when I do get the chance to rest.
What I’m doing now:
- Tidying up in the bedroom
- Limiting electronics when winding down to help me fall asleep faster
- Comfortable mattress and breathable bedding
Basically, I’m setting up my sleep zone like it’s sacred—because soon, it kind of will be.
3. Practicing Napping (Yes, Before the Baby Even Comes)
This one surprised me, but apparently napping is a skill—and like any skill, it improves with practice.
So I’ve started testing out short 15–30 minute naps. It’s helping me:
- Learn to fall asleep quickly
- Continue my day post grogginess
- Build confidence that naps can help
I’m also learning more and allowing myself some nap time to prep for our baby to arrive.
4. Talking with My Partner About Shifts
If you have a partner, planning shifts in advance is a game-changer.
We’ve started discussing:
- Who will take what hours overnight
- How we’ll handle early mornings
- When each of us can rest during the day
It might not work perfectly, but just having a plan is already helping reduce some of my stress.
(Additional Read: What to Put on Your Baby Registry)
5. Accepting Help from Family and Friends
I’ve always been a little hesitant to ask for help—but everyone says the newborn phase is not the time to be a hero.
So I’m making a list now of people I trust to:
- Watch the baby for an hour while I nap
- Bring over food or run errands
- Just sit and keep me company when I feel like a sleep-deprived zombie
People want to help. I’m learning to let them. We have several family members offering to help out so we have been discussing how much help from each person we might want too.
6. Stocking Easy Meals and Snacks
I hadn’t thought about this one until recently: hunger makes sleep deprivation feel worse.
I’m prepping a stash of:
- High-protein bars
- Easy grab-and-go snacks
- My favorite drinks in the fridge
Fueling myself well is just one more way to reduce burnout when sleep is short.
(Additional Read: How to Swaddle Your Baby)
7. Giving Myself Grace (Daily)
This might be the hardest part.
I’m reminding myself:
- It’s okay to cry or get angry from exhaustion
- It’s okay to let things slide
- It’s okay to ask someone else to hold the baby while I lie down for 20 minutes
I won’t be perfect. But I’ll be present. And that’s what really matters.
Final Thoughts (From One Expecting Parent to Another)
Sleep deprivation is coming—I know that much. But instead of just bracing for impact, I’m doing what I can now to build my support system, stock my home, and set realistic expectations.
If you’re prepping for a baby and feeling nervous about the sleep part, you’re not alone. This season might be hard, but we’re going to get through it.
One nap at a time.