Last updated: June 2006
Bleary-eyed new parents don't need anyone to tell them they need more sleep. But if you can recognize the signs of sleep deprivation, you'll be better equipped to cope with it.
Keep in mind that while one or more of the tips below may help you survive a busy day, the only cure for a lack of sleep is getting some zzz's. "There's simply no replacement for a good night's sleep," says Gary Zammit, director of the Sleep Disorders Institute at St. Luke's-Roosevelt Hospital Center in New York.
Of course, you knew that already. In the meantime, here are the top signs of sleep deprivation and some simple ways of coping with it in the short term. (If you're still feeling wiped out even after your baby has started to sleep through the night — or if you find yourself unable to sleep — you might have a sleep disorder. Talk to your doctor about possible causes and solutions.)
Sleeping through the alarm
You routinely roll over and fall back to sleep when your clock radio goes off in the morning.
What to do: Turn up the volume and get out of bed. You may also want to put your alarm clock across the room so you're forced to get up to turn it off. It's better to set your alarm for the time you actually need to get up — or just five to ten minutes before. Setting the alarm much earlier just so you can hit the snooze button a couple of times will only disrupt the precious sleep that you're getting.
Feeling groggy all day
You feel groggy and lethargic after waking up in the morning and struggle to stay awake during the day.
What to do: An early caffeine boost is the hands-down choice for sleepy parents. "I survived by drinking coffee and Cokes, and I tried to get to bed as early as possible," says Allyson Appen.
Try to avoid drinking caffeine after noon. It could affect your ability to get to sleep at bedtime. If you're breastfeeding, you'll have to watch your caffeine intake. Try a tall glass of cold water as a substitute pick-me-up.
Spacing out at work
You have a hard time concentrating on important tasks at work.
What to do: "In managing my work schedule after an all-nighter, I take on less-demanding projects that day and save the challenging ones for another day," says Susan Santoni.
If you can't reschedule, tackle your most challenging task first thing in the morning when you'll probably be most alert. Save your least-demanding projects for the mid-afternoon slump when your eyelids are starting to droop.
Napping through meetings
Long meetings in an overheated conference room can make you very drowsy.
What to do: Open a window (if you can), step out and get some fresh air, or splash some cool water on your face. Take a tall, cold drink with you to the meeting. Or get creative: "When I first returned to work after maternity leave, I would nap in my car and have a friend at work call me on my cell phone to make sure I got back to the office on time," says Sherri Jordan.
Naps are a great way to recharge your batteries, agrees sleep expert Gary Zammit: "Employers let you take a 15-minute coffee break. Why not a 15-minute nap break?"
Heavy food weighing you down
You feel yourself slipping into that post-meal food coma.
What to do: Ann Spivack, a mother of twins, found that what she ate had a lot to do with how she felt during a sleep-deprived day. "If I ate pizza, burgers, and heavy food, I couldn't stay awake when I needed to. If I ate mostly fruit and veggies with a little bread, pasta — light carbs — then I could stay awake much more easily," she says.
Nodding off behind the wheel
You're more accident-prone or come close to nodding off while driving.
What to do: If you must drive or operate heavy machinery, try to take a quick nap before you have to get behind the wheel. Or have a cup of coffee and roll down the windows.
If you're driving and start nodding off, pull over at a safe place and take a nap or get out of the car for some fresh air. (For safety reasons, you'll have to forgo the nap if you have a child with you, of course.) And remember that a cup of coffee or a caffeinated soft drink will give you a quick boost, but it's no substitute for more sleep.
Snapping at the kids
You're increasingly grumpy and irritable with your partner and children.
What to do: Try to avoid getting into situations that are emotionally draining and don't let minor irritations turn into full-blown confrontations. When you feel your temper rising, take a couple of deep breaths and think before you speak. Going into another room for a few minutes can help calm you down, too.
Letting the housework pile up
You have a hard time completing simple chores.
What to do: Simplify your daily routine and try to tackle one small task a day — say, cleaning the kitchen floor or folding the laundry. And if a load of laundry sits for a day, don't sweat it. Sleep is definitely more important right now than a clean home.
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