Lack of sleep is one of the most difficult aspects of parenting a new baby. Many parents struggle with significant sleep deprivation. It can cloud judgment, sap energy, and make even simple tasks feel like monumental hurdles. In these moments of extreme fatigue, safe sleep practices can sometimes feel like an extra burden. This can lead to desperate decisions or accidental unsafe sleep scenarios, like dozing off while feeding in an armchair or unintentionally bed-sharing.
This article will arm you with practical strategies to make safe sleep easier and more convenient, even when you're running on fumes. Your baby's safety—and your sleep—are both incredibly important.
How exhaustion can lead to unsafe sleep
Many sleep-deprived parents have accidentally fallen asleep with their baby in an unsafe place. Whether it's dozing off on the sofa, a recliner, or an adult bed, these situations can have deadly results.
Unsafe environments can lead to Sudden Infant Death Syndrome (SIDS), suffocation, accidental rolling onto the baby, entrapment in cushions or against headboards, or rebreathing of carbon dioxide by the baby.
To ensure your baby's safety, let's quickly review the ABCS of safe sleep:
A - Alone: Baby sleeps alone in their own separate sleep space
B - Back: Always place baby on their back for every sleep
C - Crib: Use a firm, flat sleep surface that is free of soft or loose materials (bassinets or play yards are also safe options)
S - Smoke-free environment: Keep baby’s area and home smoke-free
Making safe sleep the easiest choice: strategies for exhausted parents
Here’s how to navigate those bleary-eyed nights by making safe sleep choices simpler and more convenient:
Choose room-sharing (not bed-sharing)
Having your baby in your room, but in their own safe sleep space, is convenient for night feeds and check-ins. You get all the benefits of closeness without the risks of sharing an adult bed. Some benefits of room-sharing:
Simple set-up: Place a bassinet, portable play yard, or even a full-sized crib right next to your bed.
Convenience: You can reach over, comfort them, and easily scoop them up for a feeding without ever having to fully get out of bed. This minimizes disruptions to your sleep.
Safety advantage: Bed-sharing comes with the risk of loose blankets, pillows, or accidentally rolling onto your baby. With room-sharing, you can attend to your baby quickly without compromising their safety.
Plan ahead for night feedings
We know that drowsy feedings are inevitable, especially in the middle of the night. Set yourself up for success to reduce the risk of falling asleep while feeding. To combat drowsiness at night waking:
Create a "feeding station": Set up a comfortable (but not too comfortable) spot for feeding. Make sure it's well-lit enough so you can clearly see your baby. Have a water bottle for yourself, burp cloths, and even a diaper and wipes within arm's reach.
Have a nighttime checklist: Lay out everything you’ll need for night feeds and changes. This includes fresh diapers, wipes, a change of clothes for baby, burp cloths, and a water bottle for yourself.
Use technology: Set yourself an alarm in case you fall asleep. If you accidentally doze off, you will be able to return the baby safely to their crib.
Tag-team parenting and asking for help
You don't have to carry the burden of night duty alone. To get more sleep:
Share the load: If you have a partner, discuss a "shift" system for night feeds or wake-ups. Even allowing one parent a dedicated block of uninterrupted sleep (e.g., 9 PM - 2 AM, then switch) can make a world of difference.
Trusted support: If you have family or friends who offer to help, take them up on it! Have them come over for a few hours during the day or evening so you can get uninterrupted sleep. Make sure you educate them on safe sleep rules before they take over. Sleep deprivation is real, and it's okay to ask for help if you're feeling overwhelmed.
The challenge of sleep is real
We understand the profound challenges of new parenthood and the relentless demands of a baby. It's a period of immense love intertwined with intense fatigue. But with a few simple choices and the right support, you can make safe sleep the easiest and most convenient option, every single night. Prioritizing safe sleep can feel inconvenient, but we want to make it simple to choose to follow safe sleep guidelines.
About SIDS of Illinois
Sudden Infant Death Services of Illinois, Inc., is a not for profit, 501(c)(3) organization dedicated to the prevention of sudden, unexpected infant death by providing educational programs to families, healthcare professionals, law enforcement, childcare providers, and the general public as well as bereavement services to families and any others who have experienced the tragedy of sudden, unexpected infant death. Donate here to become a Safe Sleep Supporter!
