Nighttime Feeds and Sleep Deprivation: How to Make Long Nights More Manageable
The newborn days are a blur of feedings, diaper changes, and trying to catch bits of sleep whenever possible. One of the biggest challenges new parents face is managing nighttime feeds while coping with sleep deprivation. While there’s no magic solution to make sleep deprivation disappear, there are ways to make those long nights more manageable. Here’s how:
1. Set Up an Efficient Nighttime Feeding Station
Whether you’re breastfeeding, bottle-feeding, or combo-feeding, having everything you need within arm’s reach can make a huge difference. Set up a small station next to your bed or in the nursery with:
A water bottle for you (hydration is key!)
Easy-to-grab snacks
Burp cloths and extra bibs
Diapers and wipes
A dimmable light or nightlight to avoid waking everyone up too much
If bottle-feeding: pre-measured formula or pumped milk, a bottle warmer, and a clean bottle ready to go
2. Adjust Your Expectations About Baby Sleep
One of the most common sources of frustration for new parents is unrealistic expectations around newborn sleep. Most newborns wake every 2-3 hours (sometimes more frequently) to feed. Instead of focusing on trying to ‘fix’ their sleep, shift your mindset toward supporting your own rest when possible.
3. Find a Feeding Position That Lets You Rest
If you’re nursing, side-lying nursing in bed can be a game changer. If you’re bottle-feeding, setting up a comfortable chair with pillows can help reduce strain on your body. The key is to make feedings as restful and low-effort as possible.
4. Take Turns (If Possible)
If you have a partner or support person, see if you can divide the night into shifts. Maybe one person handles the first stretch of wake-ups while the other gets a solid block of sleep, then you swap. If you’re nursing, your partner can help by handling diaper changes and burping.
5. Make Middle-of-the-Night Wake-Ups Less Jarring
Bright lights and full conversations can make it harder to settle back to sleep. Instead, keep things as calm as possible:
Use a warm, soft light instead of overhead lights.
Stay off your phone (the blue light can make it harder to fall back asleep).
Keep movement to a minimum—handle the feed and get back to bed.
6. Plan for Some Daytime Rest
Not everyone can ‘sleep when the baby sleeps,’ but finding moments of rest during the day can help. If napping isn’t an option, even lying down for 15-20 minutes with your eyes closed can be restorative. During those early days, all rest is equal, and sleep during the day is just as important as at night in helping your body recover and adjust.
7. Give Yourself Grace
You’re not failing if you feel exhausted. Sleep deprivation is one of the hardest parts of early parenthood, and it’s okay to struggle with it. Lean on your support system, accept help when offered, and remind yourself that this season—though challenging—is temporary.
The nights may be long, but you’re not alone. By creating a system that works for you and making small adjustments to support your own rest, you can make nighttime feeds just a little easier to handle. You’ve got this.
This blog was written by Alix, a dedicated doula in Montreal, Canada, and the founder of TENDER.LY. She provides expert pregnancy, birth, postpartum, and infant feeding support to help families feel confident and cared for. Whether you're preparing for birth, navigating the fourth trimester, or looking for feeding guidance, Alix offers compassionate, personalized support.