While coffee is practically a rite of passage for the sleep-deprived, the trick is not to overdo it.

Too much caffeine can make you jittery, anxious, and even more irritable – which is the last thing you need with limited sleep. Sticking to a cup or two in the morning will give you that little perk without causing a mid-afternoon crash.

And if coffee isn’t your thing? Give yourself permission to indulge in a little chocolate.
It’s comforting and has enough caffeine to give you a boost. Remember, balance is key.

Call in Reinforcements

Let’s face it: sleep deprivation is best tackled with a team effort. Whether it’s a trusted family member, a friend, or a neighbour, don’t be afraid to ask for help.

It’s common for new parents to feel like they should do everything themselves, but there’s no trophy for running yourself ragged.

Reaching out for support – be it babysitting, a meal drop-off, or just someone to chat to – can be a game-changer.

In Australia, you can lean on amazing resources like the Australian Breastfeeding Association’s 24-hour helpline or contact local services like PANDA (Perinatal Anxiety & Depression Australia). They’re there to help you navigate the mental load of parenthood.

Take “Me Time” Seriously

This is your reminder that “me time” isn’t selfish – it’s essential. Step outside for fresh air, read a page or two of a book, or take a five-minute shower to reset. Sometimes the smallest acts of self-care can keep you grounded when the world feels like it’s spinning too fast.

If getting a full “me time” break is tricky, try incorporating some brief mindfulness exercises. Apps like Smiling Mind (which is Aussie-made, by the way!) offer bite-sized mindfulness activities to keep you feeling balanced, even when you’re running on fumes.

Find the Humour in the Chaos

Let’s be honest: if you don’t laugh, you’ll probably cry – and that’s okay, too! But a little humour can go a long way.
When you find yourself trying to heat a bottle without plugging in the kettle or realise you’ve put the nappies in the fridge, just take a moment to appreciate the comedy of it all. Sleep deprivation has a way of turning life into a sitcom, and you’re the star.

Sharing these moments with friends, other parents, or even on social media (hello, parent meme pages) can make you feel less alone in the chaos. Remember, there’s always someone who’s put the remote in the nappy bin – probably today.

Breathe – You’re Doing Great

In the depths of sleep deprivation, it’s easy to feel like you’re failing. Remind yourself that you’re doing an incredible job, even if it feels messy and imperfect.

Take a moment each day to breathe, acknowledge the hard work you’re putting in, and cut yourself some slack. This is a marathon, not a sprint, and rest will come eventually – even if it feels like a distant dream right now.