Let’s just get one thing straight: being sleep deprived with a newborn is a special kind of brutal. Between late-night feedings, diaper changes, and the constant worry about whether you’re doing everything “right,” it’s no surprise that new parents are walking around in a haze of exhaustion. But here’s the kicker—you still have to work. Whether you’re on maternity or paternity leave and trying to juggle other stuff, or you’re back at your 9-to-5, the reality is that life doesn’t pause for your baby’s sleep schedule (or lack thereof).
So, how do you manage to work when you’ve barely had more than a few hours of sleep in a row? Don’t worry, we’ve got your back with practical tips for staying productive, sane, and (mostly) functional while working with a newborn. Spoiler alert: it’s all about balancing self-care, smart planning, and embracing the chaos!
Prioritize Tasks Like Your Life Depends on It (Because It Kind of Does)
When you’re sleep-deprived, your energy is limited, and your brain can only handle so much. This is not the time for a never-ending to-do list. Prioritize ruthlessly, focusing on only the most urgent and important tasks. Everything else can wait.
Tips on Prioritizing When Sleep Deprived:
- The “2 Most Important Things” Rule: Pick two tasks that absolutely must be done each day. These can be work-related or personal. When you accomplish those, you’ve won. Anything else is a bonus. Similarly, keep your work area minimalist. Clearing out your work-space and only having the essentials like a laptop, charger, notepad, and immediate documents allows you to focus.
- Time-blocking: Use time-blocking to map out your day in chunks. When your brain isn’t firing on all cylinders, having a clear structure can help you avoid burnout. Clear away distractions while you’re in work mode. Silence your phone, close unnecessary browser table, and stay off social media. This isn’t your time to multi-task.
- Delegate: You can’t do it all. Whether it’s at work or home, delegate tasks where you can. At work, communicate with your team about shifting deadlines or dividing the workload. At home, lean on your partner, family, or even a babysitter to get a few hours of work done.
Take Advantage of Power Naps (Whenever Possible)
You might not be able to bank 8 hours of sleep every night (who are we kidding?), but power naps are your best friend. Even 10-20 minutes of shut-eye can do wonders for your brain, giving you just enough energy to power through a couple of hours of work.
How to Make Power Naps Work:
- Nap during baby’s naps: If your baby is napping, that’s your cue to take a quick break. Even if you can’t fall asleep, lying down and resting with your eyes closed can help your body recharge.
- Set an alarm: Don’t risk oversleeping. Set an alarm to wake up from your nap after 15 minutes so you don’t feel groggy or risk messing up your nightly sleep schedule.
- Create a nap-friendly environment: If your home is noisy, try using noise-canceling headphones or playing white noise to drown out distractions.
Hydrate Like Your Life Depends on It (Because It Does)
Sleep deprivation makes everything harder, but dehydration? That just adds fuel to the fire. Dehydration can make you feel more fatigued, sluggish, and foggy when you’re sleep deprived. So, drink up.
Hydration Quickies When You’re Sleep Deprived:
- Always have water on hand: Keep a water bottle next to your desk, bed, and anywhere you spend time. Refill it throughout the day to keep your hydration levels in check.
- Electrolytes are key: If plain water isn’t cutting it, add some electrolytes to your water. Electrolytes can help you stay energized and more alert.
- Infused water: Sometimes, just a little flavor helps. Try infusing your water with fruit, cucumber, or mint to make it more enjoyable.
Use Caffeine Strategically (But Don’t Overdo It)
We get it—coffee feels like your lifeline when you’ve been awake all night. But too much caffeine can backfire, leaving you jittery and crashing even harder later in the day. The key is using it wisely.
Caffeine Quickies:
- Have a set “coffee window”: Don’t sip coffee all day long. Instead, try to limit caffeine to the first few hours after waking up. This will help you feel more awake without disrupting your ability to sleep later.
- Swap for green tea or matcha: If you need a little pick-me-up but don’t want the caffeine jitters, try green tea or matcha. These provide a more gradual energy boost and contain antioxidants that support overall wellness.
- Drink plenty of water alongside the caffeine: When you have caffeine, balance it with water. Dehydration can amplify the effects of caffeine and leave you feeling worse in the long run.
Lean Into Flexibility (And Ask for Help When Sleep Deprived)
If you’re working a traditional 9-to-5, it’s time to get creative with your schedule. Flexibility is key when you’re trying to work and parent when you’re sleep deprived. If you have the option to work from home, take advantage of it. If not, see if your boss or manager can offer flexible hours or staggered breaks to accommodate your new parent life.
Flexibility Flex:
- Work in bursts: Don’t try to work for hours on end. Try working in short bursts, like 25-minute intervals, followed by short breaks (the Pomodoro technique is perfect here) and then repeat.
- Set boundaries: Be clear about your work hours and let your colleagues know when they can expect responses. This will help you protect time for yourself and your baby, and promote some sort of work-life balance.
- Ask for help: If you’re not already doing so, let your partner, family, or even a trusted friend pitch in when you need time to work. It’s okay to need help, and it’s okay to ask for it!
Embrace “Good Enough” and Let Go of Perfectionism
If there’s ever a time to embrace “good enough”, it’s now. You’re a new parent, and you’re juggling a million things, so don’t feel the pressure to get everything perfect. Lower your standards for non-essential tasks, whether it’s cleaning, cooking (can never go wrong with ordering pizza!), or even some work projects.
Tips for Embracing Good Enough:
- Set realistic expectations: Understand that you might not be able to complete everything you normally would, and that’s okay. Be kind to yourself.
- Focus on quality, not quantity: Instead of trying to do everything, focus on doing the most important things well. Less is more, especially when you’re exhausted.
- Don’t compare: Everyone’s journey is different. You may see other parents managing work and a newborn with ease on social media, but remember, it’s okay if you’re not doing everything perfectly. “Comparison is the thief of joy!”
Make Time for Self-Care (Even If It’s Just For 5 Minutes)
When you’re sleep-deprived, self-care can feel like an afterthought. But it’s important to take short breaks for yourself. Even 5 minutes of deep breathing or a hot shower can help reset your brain and body.
Simple Self-Care Ideas When You’re Sleep Deprived:
- Breathe + stretch: Practice deep breathing exercises to relax your nervous system and refocus your energy. Pro-tip: dim the lights! And remember, sitting at your desk all day can make you stiff. Take a few minutes to stand up, stretch your legs, and reset.
- Mini dance party: Never underestimate the power of your favorite song! If you’re in need of a mood boost, throw on a quick jam to help get you over the hump when you’re tired.
- Connect with a friend: Even if it’s just a quick text or call, talking to a friend who gets it can do wonders for your mental health. If you’re able, suggest meeting for a walk and get the added benefit of sunshine and fresh air while you’re with a pal.
You’ve Got This (Even When You’re Sleep Deprived)
Working when you’re sleep-deprived with a newborn is challenging, to say the least. But it’s possible to survive—and even glow—during this wild time in your life. It’s all about setting boundaries, prioritizing, asking for help, and being kind to yourself. You won’t be perfect, and that’s more than okay.
Your baby will eventually sleep through the night, and you’ll find your rhythm. Until then, just keep breathing and take it day by day. And reach out to Josie for any additional help!
