How To Manage Sleepless Nights As A Parent: Science-Backed Strategies For Surviving Sleep Deprivation

Sleep deprivation can be one of the hardest parts of parenthood, affecting everything from mood and focus to immune function and even blood sugar regulation. While you may not be able to change how often your baby wakes, you can take steps to support your body, improve energy levels, and minimize the impact of sleep deprivation. 

In this article, I’ll share some science-backed strategies to help you sustain energy, regulate stress, and boost your mood and immune health during times of sub-optimal sleep.

Many parents are led to believe that babies should sleep through the night early on, and it can feel frustrating or even concerning when your baby doesn’t meet that expectation. However, infant sleep cycles are naturally shorter than those of adults, and frequent waking is a normal and protective biological process that helps ensure babies receive the nourishment they need for growth. While disrupted sleep can be exhausting, understanding that these patterns are biologically appropriate can help shift expectations and make the experience feel less overwhelming.

Most newborns wake every 2-4 hours for the first few months, and many babies continue waking multiple times per night for comfort or feeding well into the first year (1, 2). Some toddlers still wake occasionally for reassurance (2). While these wakings are normal, that doesn’t make them any less hard on us parents.

Note: Some babies sleep through the night early on - and that is generally not reason for concern, as long as they are growing well, having plenty of wet and dirty diapers, and meeting developmental milestones. Every baby is different, and sleep patterns can vary widely from one child to another.

To learn more about supporting sleep in kids, read these articles:

• Co-Sleeping 101: Benefits, Risk Factors, & Safety Guidelines
• Sleep Essentials For Kids
• 9 Reasons Your Kids Aren’t Sleeping (And How To Help)

Sleep deprivation affects nearly every system in the body, with noticeable impacts on hormone balance, immune function, blood sugar regulation, and brain function (3).

When sleep is lacking, cortisol (the body’s primary stress hormone) levels can become dysregulated (4), potentially contributing to increased moodiness or energy dips. When cortisol levels spike, melatonin production is suppressed (5), which is why you might feel exhausted all day but suddenly feel "wired-but-tired" and unable to fall asleep at bedtime.

Ongoing sleep loss also impacts the immune system. Research shows that sleep deprivation increases inflammatory cytokines, which promote systemic inflammation and reduce the body’s ability to fight infections (6). This might be why many exhausted parents find themselves catching every cold that comes their way.

Blood sugar regulation can be another challenge for tired parents, as poor sleep can impact insulin sensitivity (7). When we’re tired, we tend to experience stronger sugar cravings (8), and while these may provide a quick boost, they can lead to feelings of sluggishness or energy crashes that make fatigue feel even worse.

Cognitively, sleep deprivation has the potential to affect memory, focus, and emotional regulation (9), contributing to what’s sometimes called “baby brain” or “mommy brain.” If you’re feeling forgetful, overwhelmed, or unusually emotional during the early days of motherhood, sleep deprivation may be playing a role.

I share this not to make you worry but to let you know that what you’re feeling is normal and this too shall pass. I also want you to know that there are ways to support your body through this phase. Focusing on nourishing foods, key supplements, stress management, and small daily habits can help minimize the impact of sleep deprivation and keep you feeling as strong and resilient as possible.

Since increasing sleep isn’t always an option, focusing on nutrient replenishment and nervous system regulation can help minimize the effects of sleep deprivation.

Magnesium plays a supportive role in stress regulation, muscle relaxation, and neurotransmitter function (10). Studies show that magnesium helps support healthy cortisol levels (10), which may help you feel your best.

Different forms of magnesium are available, with magnesium glycinate generally being regarded as a good choice for nervous system support and relaxation (10).

It is well known that vitamin C supports a healthy immune system, but it is less well known that vitamin C is also supportive of a healthy stress response (11, 12).

Ensuring adequate vitamin C intake through whole foods like citrus, bell peppers, and strawberries—or through high-quality supplementation—can help support both immune resilience and a balanced stress response (11, 12).

To learn more about adrenal fatigue, read these articles: 

• The 3 Phases of Adrenal Dysfunction
• Adrenal Fatigue 101—Plus My Favorite Adrenal Cocktail Recipe

B vitamins are supportive of energy production, nervous system function, and cognitive function (13), and sleep deprivation and suboptimal B vitamin levels have been linked in research (14).

B vitamins can be found in whole food sources like eggs, beef liver, poultry, salmon, leafy greens, and dairy products. Beef liver is one of the richest natural sources of bioavailable B vitamins. If eating liver isn’t appealing to you, beef liver supplements offer a convenient way to get these nutrients in their most natural form.

For those opting for B vitamin supplements, choosing high-quality forms is key—especially for individuals with MTHFR gene variations, which can make it harder to convert certain B vitamins into their active form.

Look for:

• Methylcobalamin  B12) instead of cyanocobalamin
• 5-MTHF (methylfolate) (B9) instead of folic acid
• Pyridoxal-5-phosphate (P5P) (B6) instead of pyridoxine

Sleep deprivation disrupts glucose metabolism (15), making it harder to maintain steady blood sugar levels—which directly impacts mood, energy, and overall health (16). When we're exhausted, it's tempting to reach for quick and easy options, but prioritizing protein-rich meals can help stabilize blood sugar and support mood balance. Simple grab-and-go options that are rich in protein include hard-boiled eggs, Greek yogurt, nuts, and protein drinks.

Creatine, a naturally occurring amino acid, also plays a key role in cellular energy production and brain function (17) and may help to counteract some of the mental fog and sluggishness that often come with sleep deprivation (18). While your body produces creatine on its own, you can also get it through animal-based foods (19), like beef, pork, lamb, fish, and poultry. Because cooking reduces creatine content, lightly cooked or raw sources, such as sushi or medium-rare steak, may retain more, making them good choices for the days you need a boost.

To learn more about nutrition, check out these articles: 

• The Basics Of Anti-Inflammatory Eating For The Whole Family
• Ultra-Processed Foods: What Are They, & How Are They Affecting Kids?

Instead of relying on multiple cups of coffee — which can lead to jitters and energy crashes for some — gentler caffeine sources and adaptogens can provide steady energy support.

Rhodiola rosea has been studied for its potential to support energy levels and cognitive function, even during periods of reduced sleep (20). Ginseng root is another excellent adaptogenic option, known for its ability to support mental clarity, energy levels, and balanced cortisol levels (21).

For those who still want a mild caffeine boost, consider reaching for green tea. It provides a gentle dose of caffeine along with L-theanine, an amino acid that promotes calm, focused energy (22).

For nursing parents, it’s important to note that while moderate caffeine intake is generally considered safe, excessive amounts may affect both parent and baby, making adaptogens and lighter caffeine sources like green tea a great alternative to coffee or energy drinks.

To learn more about caffeine while breastfeeding, read this article: Caffeine Consumption During Pregnancy and Lactation

Even if your sleep is disrupted, exposing yourself to natural light in the morning can help regulate your body’s internal clock and help you kick some of the early morning grogginess and increase alertness. Taking your baby for a morning walk may also benefit their circadian rhythm and hopefully help them sleep a little better come nighttime.

When you’re running on little sleep, the idea of structured exercise might feel impossible, but movement can help boost your energy and improve your mood (23).

Micro workouts — brief 5-10 minute sessions of movement — are a great way to get the benefits of exercise without overloading an already exhausted body.

Read this article to learn a few simple ways that you can incorporate movement into your day: Micro Workouts For New Parents

If there’s one thing to remember, it’s that this season won’t last forever. Sleep deprivation is brutal but temporary. Your baby will eventually sleep longer stretches, and in the meantime, supporting your body as best as you can will make the journey easier. If you have a support system, lean on them, and try to take naps when you can. Above all, give yourself grace, take care of yourself, and remind yourself that you are doing an incredible job.

To learn more about postpartum mental health, read these articles: 

• Understanding and Managing Postpartum Anxiety
• Identifying and Managing Postpartum Depression
• Postpartum Depression In Dads
• What Is Postnatal Depletion Syndrome?

Sleepless nights are tough, but you can support your body with simple science-backed strategies. First, know that frequent infant night wakings are biologically normal and even protective, helping ensure your baby’s growth and safety. To cope with exhaustion from sleep deprivation, focus on nutrient-dense foods, key supplements like magnesium, vitamin C, and B vitamins, and gentle energy boosters like green tea and adaptogens. Stabilize blood sugar with protein-rich snacks, get morning sunlight to regulate your circadian rhythm, and try quick micro workouts to boost mood and energy. Most importantly, be kind to yourself — this phase won’t last forever, and you’re doing an amazing job!