Sleep Solutions for New Dads: Expert Tips to Get Restful Nights

Sleep deprivation is a common challenge for new parents, and dads often look for strategies to get better sleep while caring for their newborns.


8 min read

Congratulations on joining the new dad 👴🏻club! Welcoming a baby into your life is a joyous and transformative experience. However, it also comes with its fair share of challenges, especially when it comes to getting enough sleep. I spend countless nights half awake or barely sleeping at all. Sleep deprivation 🥱is a common struggle for many new parents, and dads are no exception.

Now, I am able to sleep through the night WITHOUT WAKING UP and I will teach you how to get there too. In this comprehensive guide, we will explore expert sleep solutions tailored specifically for new dads, helping you achieve restful nights and maintain YOUR well-being during this exciting phase of fatherhood. 

The Importance of Sleep 🛌 for New Dads

Before we delve into the sleep solutions, let's understand why getting enough rest is vital for new dads. Adequate sleep is crucial for physical and mental well-being, enhancing your ability to cope with the demands of parenthood. Quality sleep helps you stay focused, attentive, and emotionally resilient, enabling you to be the best dad you can be. Most importantly of all, it keeps your testosterone level high and gives you the ability to be the protector and leader of the home.

*Actually I was inspired to write this blog post after rewatching a TED Talk by Matt Walker. He is an English scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is a public intellectual focused on the subject of sleep. As an academic, Walker has focused on the impact of sleep on human health.Here is the video linked below.

Challenges of Sleep for New Dads

1. Nighttime Feedings 👨🏻‍🍼 and Diaper Changes

Newborns have their own sleep schedule, often waking up frequently for feedings and diaper changes. As a new dad, this means interrupted sleep and adjusting to your baby's needs during the night. Truthfully, this is unavoidable up to a certain age.

2. Adjusting to Parenthood

The responsibilities and emotions that come with being a new parent can make it challenging to relax and fall asleep easily, even when you have the opportunity. The first night I had my baby over night, I could barely sleep a wink. I was constantly checking whether or not she was suffocating. Learn to RELAX, and trust the safe environment that you have provided your child. Your baby is SAFE, and if he/she starts crying, you can wake up then.

3. Sharing Nighttime Duties

Coordinating sleep schedules with your partner can be challenging, especially if both of you are taking turns caring for the baby during the night. Having a partner to SHARE the responsibility with can be super helpful (Probably. I wouldn't know LOL). Maybe try a schedule where you do one night and your partner does another night. Don't be that dad who nudges your wife awake every time you hear the baby crying but also don't try to take care of it on your own every time.

Sleep Solutions for New Dads

Now that we understand the challenges, let's explore effective sleep solutions to help you get the restful nights you need as a new dad.

1. Establish a Bedtime Routine

Creating a consistent bedtime routine signals your body that it's time to wind down and prepare for sleep. Dim the lights, engage in calming activities like reading or meditating, and avoid screens before bedtime. I am guilty of this all the time; I went down a YouTube 💻 rabbit hole for 2 hours last night on how to survive outside in -40 degree weather with minimal gear. Have the discipline to put your phone 📴 away and prioritize your sleep.

2. Take Advantage of Daytime Naps

If your baby takes daytime naps, use this time to rest as well. Even short power naps can help RECHARGE your energy and improve your overall alertness.

3. Share Nighttime Duties

Coordinate with your partner to share nighttime baby care duties. Taking turns can ensure that both of you get sufficient rest and prevent burnout.

4. Create a Comfortable Sleep Environment 🛏️

Ensure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet to promote restful sleep. Also, invest in a COMFORTABLE mattress, blanket, and pillows. I cannot recommend enough the Purple Plus Mattress enough. It's GelFlex Grid, better than memory foam, breathable, and temperature neutral. My favorite part is that your partner won't even feel you getting up.

For my pillow, blanket, and bedding, I get them from Brooklinen. They are definitely on the pricier side but I swear on the down blanket and pillow from them. It is made from the highest quality eco-friendly, recycled, Canadian Duck and Goose Down in the world. Extra cozy but not too hot.

5. Practice Sleep Hygiene

Limit caffeine ☕️ and heavy meals close to bedtime, as they can disrupt sleep. Additionally, avoid stimulating activities or stressful discussions before sleep. Try your best to avoid that late afternoon coffee if you can help it, or try decaf.

6. Accept Help and Support

Don't hesitate to ACCEPT HELP from family and friends. Whether it's someone watching the baby for a few hours or preparing meals, having support can give you time to rest. It takes a village to raise a child, and you can enlist your parents or in laws to help. They would be happy to bond with their grandchild too!

7. Prioritize Self-Care

Remember to take care of yourself physically and emotionally. Engage in activities you enjoy, exercise regularly, and find healthy ways to manage stress.

8. Communicate with Your Partner

Maintain open communication with your partner about your sleep needs and challenges. Working together can lead to better solutions for both of you.

9. Embrace Flexibility

Be prepared for unexpected wake-ups and interruptions. Embracing flexibility can REDUCE FRUSTRATION and make adapting to your baby's sleep patterns easier.


As a new dad, sleep may feel elusive at times, but it's essential to prioritize your rest and well-being. By implementing these expert sleep solutions, you can improve the quality of your sleep and better cope with the demands of fatherhood. Remember that parenthood is a journey, and it's okay to ask for help and support when needed. Restful nights will not only benefit you but also contribute to your ability to be present and engaged with your growing family. Embrace the joys and challenges of this new chapter, knowing that with proper sleep and self-care, you can be the best dad for your little one.

FAQs (Frequently Asked Questions)

1. How much sleep do new dads need?

On average, adults need 7-9 hours of sleep per night. However, individual sleep needs may vary, so listen to your body's signals and adjust accordingly.

2. What can I do if I'm having trouble falling asleep?

If you're struggling to fall asleep, try relaxation techniques like deep breathing or progressive muscle relaxation. Avoid stimulating activities and screens before bedtime.

3. How can I encourage my baby to sleep longer at night?

Establish a consistent bedtime routine for your baby and create a calm sleep environment. Encourage napping during the day to prevent overtiredness at night.

4. Should I sleep in the same room as my baby?

The American Academy of Pediatrics (AAP) recommends room-sharing but not bed-sharing for the first six to twelve months to reduce the risk of Sudden Infant Death Syndrome (SIDS).

5. What if I still feel tired despite getting enough sleep?

If you're getting enough sleep but still feel fatigued, consult with a healthcare professional. Fatigue can be caused by various factors, and it's essential to rule out any underlying health issues.

Sleep Essentials

1. Purple Plus Queen Mattress:

Purple is famous for their gel mattresses. You probably seen their ad on tv where they smash an egg on their mattress and the egg still does not break. I've never personally tested it on my expensive ass mattress but it is definitely true that your partner will not even feel you move or get up in the middle of the night. It also keeps the optimal temperature all night long thanks to its breathable foam and GelFlex Grid. This was definitely pretty pricy and a big decision since I'm not a baller (yet), but I will say that after I moved into a new place and got the Purple Plus mattress, I went and bought one for my mother because I loved it so much.


  • The Purple Plus Mattress features 2'' of Purple’s GelFlex Grid technology plus and extra layer of premium foam to give you even better cushioning and support.

  • The Grid cradles pressure points like hips and shoulders while keeping the rest of your body fully aligned.

  • MAXIMUM WEIGHT - With over 1,400+ air channels built into the temperature-neutral Grid and breathable foams used in the base, you'll stay comfortable all night.

2. Brooklinen All Season Down Comforter:

This comforter is so cozy that its only con is that I sometimes refuse to get out of it. I've never splurged on a down blanket before and honestly always thought it was a gimmick until I decided to invest in my sleep and upgrade my belongings that I use everyday. I figured, if I need to use it everyday and it brings real value to me, why not get the best. It is very light in actual weight but it definitely keeps you totally warm.


  • Made from the highest quality eco-friendly, recycled, Canadian Duck and Goose Down in the world.

  • Feature baffle box construction to evenly distribute fluffiness and warmth with loops on every corner to attach duvet cover to keep everything in place.

  • This comforter is made in Canada using down cluster fill ethically sourced from Hutterite Farms in Canada, and features a silky-smooth 100% cotton sateen shell.

3. Brooklinen Luxury Percale 4 Piece Sheet Set:

Imagine laying in on a beautiful and luxurious🤑 bed in a ⭐️⭐️⭐️⭐️⭐️ hotel. You sink into the white pillows and sheets as if you were atop a bed of clouds ☁️. The aesthetic of the bed is like that of an instagram influencer who gives way too many F's about how their room looks. Now imagine that in your room. This sheet set is so beautiful that I will never go back to mismatching pillows and sheets ever again. The white color is perfect for every room and every color wave, unless your partner periods on it, then get graphite.


  • Breathable 270 thread count weave for that timeless, hotel-style luxury. Perfect for hot sleepers, these sheets will help you stay cool all night long. Made with 100% long-staple cotton, you’ll feel like you’re snuggling up in luxury every single night.

  • Brooklinen uses long staple cotton to produce the smoothest and softest sheets.

  • Machine washable. For the best results and a long life, when drying choose low heat and gentle tumble cycle.