One of the hardest parts of becoming a parent is the shift in schedule. The constantness. When we are waking babies or waking up to baby cries every 2-3 hours, it's no wonder that one of the toughest parts of new parenthood is sleep-deprivation. I know this doesn't help while you are in the depths of those first months (or periods of sleep regression), but I do promise that this time is temporary. ❤
In the meantime, while you navigate new parenthood on approx. 3 hours of sleep, here are 10 affirmations & thoughts to remember <3
Ten affirmations specifically for sleep-deprived parents:
I am strong and resilient, even in moments of exhaustion.
I prioritize self-care and make time for rest whenever possible.
I recognize that sleep deprivation is temporary, and this challenging phase will pass.
I am doing my best, and that is enough for my child.
I am patient and understanding with myself as I navigate sleepless nights.
I seek and accept help from others when I need it, knowing that I don't have to do it all alone.
I find joy and cherish the precious moments with my child, even in the midst of tiredness.
I trust that my child's sleep patterns will gradually improve over time.
I am resilient and adaptable, adjusting to the changing sleep patterns and needs of my child.
I am a loving & caring parent, providing comfort and security for my child, even when I am sleep-deprived.
Remember, it's important to be gentle with yourself during sleep-deprived periods. I still remember one of the most helpful moments during my first week home with my oldest. My parents came to visit and told me to go and take a nap! They took care of everything while I slept for a solid 3 hours, uninterrupted. It was one of the most refreshing naps I have ever taken! These affirmations can help you stay positive and remind you that you are doing an incredible job despite the challenges of sleep deprivation. Try to seek support and take care of yourself whenever possible to restore your energy and well-being. You are allowed to ask for help to refill your cup ❤
Which affirmation and reminder resonates with you the most?! Let me know in the comments!
So, what can you do to "help yourself" a bit during times of sleep deprivation??
Share Feeding/Parenting Responsibilities: That sounds like common sense, but you'd be surprised... If possible, both parents should share the responsibility of feeding the baby. This can involve taking turns during nighttime feedings or one parent handling feeding while the other takes care of diaper changes and soothing. If breastfeeding, consider pumping so that your partner can also handle some of the feedings or delegate those other tasks so you can try to rest in between!
Prepare formula, thawed breastmilk for up to 24 hours at a time rather than feeding by feeding. Create a clean and dedicated area to prepare each bottle near the area you sleep to limit time awake during the night. Our upstairs bar in our loft was quickly slinging some different types of drinks for a while there!
ASK FOR HELP! You are allowed to have others assist you, especially during this chapter!
Optimize the Sleep Environment: Ensure baby's sleep environment is conducive to rest. This means a dark, quiet, and cool room with a comfortable crib or bassinet. Swaddling and white noise machines can also help soothe the baby and encourage longer sleep periods. The same should be said about your sleep space as well!
Think outside the box and do what is best for your family! When my youngest was a newborn, he HATED sleeping on his back. He would only sleep if on his belly. This led to him sleeping with me more often than I ever imagined. I also noticed that he slept slightly better in his Pack'N'Play in our living room. Since my husband travels often for work anyways, I essentially camped out on our couch for a few months! This led to the "most" sleep for myself and my son + less chance of waking my oldest upstairs! A temporary scenario that may not have been "ideal" but was definitely helpful for us!
& Some things you should NOT do...
Add anything to baby's bottle or feeds! Do NOT add oats, rice, cereal, thickeners, milk... adding these foods will not help your baby stay fuller longer. They are more likely to cause baby GI upset and frustration from feeding difficulty. (*If you have been specifically instructed by your baby's medical team to add something to baby feeds, disregard the above statement. There are a select number of circumstances in which adding these foods can be beneficial! But, this should only be done under medical supervision!**)
Shake baby or take frustrations out;; "calming baby" in a violent/rough manner. PLEASE PLEASE PLEASE - If you find yourself becoming frustrated or overwhelmed at ANY time, but especially during sleep deprivation - PLEASE put baby in a safe space and walk away!! Give yourself 3-5 minutes to take some deep breaths, a quick walk outside, wash your face.. whatever! Trust me! You will get overwhelmed and frustrated at some point in your journey. It's normal. Take care of yourself for a sec and put baby down in a safe space!
Ignore baby's feeding cues. We've often heard about baby's feeding schedule, but the reality is, some days baby will be hungrier than others. More and more research is showing the benefits of Responsive Feeding - aka feeding baby when baby indicates they are hungry rather than sticking to the 2-3 hour time frame rigidly.
Neglect taking care of yourself or asking for help! Remember, "it takes a village" and "you can't pour from an empty cup" are very accurate statements! Parenthood is a marathon. You've gotta prepare accordingly!
Remember to give yourself as much grace and understanding as you would a friend of yours! New parenthood can be intense. Take it one day at a time. You got this! and I PROMISE- that kiddo will sleep... eventually..
Simple, Quick, and Family Friendly Meal Ideas for periods of Sleep Deprivation:
One-Pan Baked Chicken and Vegetables:
Ingredients: Chicken breasts or thighs, mixed vegetables (e.g., carrots, broccoli, bell peppers), olive oil, salt, pepper, garlic powder.
Instructions: Preheat the oven to 400°F (200°C). Arrange chicken and vegetables on a baking sheet. Drizzle with olive oil and season with salt, pepper, and garlic powder. Bake for 25-30 minutes until the chicken is cooked through.
Slow Cooker Chili:
Ingredients: Ground beef or turkey, canned beans (kidney, black, or pinto), canned tomatoes, chili seasoning mix, chopped onions, bell peppers.
Instructions: Brown the meat in a skillet, then transfer to a slow cooker. Add beans, tomatoes, chopped veggies, and seasoning. Cook on low for 6-8 hours or high for 3-4 hours.
Sheet Pan Fajitas:
Ingredients: Sliced chicken, bell peppers, onions, olive oil, fajita seasoning.
Instructions: Preheat oven to 400°F (200°C). Toss chicken and veggies with olive oil and seasoning on a sheet pan. Bake for 20-25 minutes. Serve with tortillas and your favorite toppings.
Pasta Primavera:
Ingredients: Pasta, mixed vegetables (frozen or fresh), olive oil, garlic, Parmesan cheese.
Instructions: Cook pasta according to package instructions. Sauté vegetables in olive oil and garlic. Toss pasta with vegetables and top with Parmesan cheese.
Quesadillas:
Ingredients: Tortillas, shredded cheese, cooked chicken or beans, salsa.
Instructions: Place cheese and fillings on a tortilla, top with another tortilla. Cook in a skillet over medium heat until golden and cheese is melted. Cut into wedges and serve with salsa.
Stir-Fry:
Ingredients: Pre-cut stir-fry vegetables, protein of choice (chicken, beef, tofu), stir-fry sauce, rice or noodles.
Instructions: Cook protein in a large pan or wok. Add vegetables and stir-fry sauce, cooking until vegetables are tender. Serve over cooked rice or noodles.
Turkey and Cheese Roll-Ups
Ingredients: Sliced turkey, sliced cheese, whole wheat tortillas, optional: lettuce, mustard or mayo.
Instructions: Lay a tortilla flat and place a few slices of turkey and cheese on it. Add lettuce and a bit of mustard or mayo if desired. Roll up the tortilla tightly and slice into pinwheels or serve whole. Serve with a side of applesauce or apple slices + some veggies and dip for a complete meal!
Mini Pita Pizzas:
Ingredients: Mini pita breads, marinara sauce, shredded mozzarella, toppings (pepperoni, veggies).
Instructions: Preheat oven to 375°F (190°C). Spread sauce on pitas, top with cheese and desired toppings. Bake for 10-12 minutes until cheese is melted.
Greek Yogurt Parfaits:
Ingredients: Greek yogurt, granola, mixed berries, honey.
Instructions: Layer yogurt, granola, and berries in bowls or jars. Perfect for a quick breakfast or light meal..
Veggie and Hummus Wraps
Ingredients: Whole wheat tortillas, hummus, assorted veggies (e.g., cucumber, bell pepper, shredded carrots), optional: spinach or lettuce.
Instructions: Spread a generous layer of hummus on a tortilla. Add your choice of sliced veggies and some spinach or lettuce if desired. Roll up the tortilla and slice it in half or into pinwheels. (*Shredded chicken and turkey are yummy on this wrap too! Don't be afraid to add them in!)
Grilled Cheese and Tomato Soup
Ingredients: Sliced bread, cheese (cheddar or American), butter, canned tomato soup.
Instructions: Heat a skillet over medium heat. Butter one side of each slice of bread. Place cheese between two slices, butter side out. Grill until golden brown and the cheese is melted. Heat the tomato soup according to the instructions on the can. Serve with the grilled cheese sandwiches.
Breakfast for Dinner (Scrambled Eggs and Toast)
Ingredients: Eggs, milk, salt, pepper, bread, butter, optional: cheese, veggies.
Instructions: Whisk eggs with a splash of milk, salt, and pepper. Scramble eggs in a skillet over medium heat, adding cheese or veggies if desired. Toast bread and butter it. Serve scrambled eggs with toast.
Not feeling scrambled eggs? Make it an Omelet!
Baked Fish Sticks and/or Chicken Nuggets/Strips and Veggie Sticks
Ingredients: Frozen fish sticks, chicken nuggets/strips, pre-cut veggie sticks (carrots, celery, cucumber), ranch dressing or hummus for dipping.
Instructions: Bake fish sticks and/or chicken nuggets/strips according to package instructions. Arrange veggie sticks on a plate. Serve fish sticks, chicken strips with veggie sticks and a side of ranch dressing or hummus for dipping. Don't forget some tartar sauce!
Crockpot Chicken Tacos
Ingredients: 2-3 boneless, skinless chicken breasts, 1 packet taco seasoning, 1 cup salsa, 1/2 cup water
Instructions: Place the chicken breasts in the crockpot. Sprinkle the taco seasoning over the chicken. Pour the salsa and water over the chicken. Cook on low for 6-7 hours or on high for 3-4 hours. Shred the chicken with two forks and mix it with the sauce in the crockpot. (*Pro Tip: Use a Hand held mixer to shred that chicken! It will change your life!*). Serve with tortillas and your favorite taco toppings (lettuce, cheese, sour cream, etc.).
Family-Friendly Charcuterie Board This charcuterie board is quick to assemble and offers a variety of flavors and textures that both kids and adults will enjoy. Plus, it requires no cooking and minimal prep work! Keep in mind the choking hazards! If you need adjustments for a younger one, try some of these! (Family-Friendly Charcuterie Board: Adjusted for a 10-Month-Old)
Ingredients:
Proteins: Sliced deli meats (turkey, ham, salami), pepperoni slices, cubed cheese (cheddar, mozzarella, gouda), goat cheese, string cheese. ; For Baby: small pieces of well-cooked and shredded chicken or turkey, or deli meats (low Sodium) cut into very small pieces., hard-boiled eggs, sliced / shredded cheeses, goat cheese, soft/mild cheese crumbles
Fruits and Veggies: Apple slices, grapes, berries, carrot sticks, cucumber slices, bell pepper strips, cherry tomatoes... the options are endless really! For the Baby: Thinly sliced or grated apple (peeled), halved/quartered grapes, steamed carrot sticks or thinly sliced, peeled cucumber slices, halved cherry tomatoes (quartered if large)., sliced bell pepper, strawberry, etc.
Crackers and Bread: Whole grain crackers, sliced baguette, pita chips., tortilla chips, cheddar chips, specialty breads (banana bread, sourdough, rye, etc.). For the Baby: Soft bread pieces, strips of toasted bread, small soft crackers (like teething biscuits or baby crackers), thin style puffed rice cakes, small pieces of soft pita bread, graham crackers, whole wheat bread (*take note that breads/crackers do not have large chunks which can be an additional choking risk or honey (see below)! *)
Dips and Spreads: Hummus, ranch dressing, peanut butter, nut butters, jams, whipped cheeses For the Baby: Hummus, mashed avocado (add a little seasoning!), unsweetened applesauce, thinned peanut butter/nut butter, ranch dressing, etc.. *Avoid honey due to the risk of botulism in children under one year old.
Extras: Pretzels, mixed nuts, popcorn, dried fruit (raisins, apricots), pickles, olives. For the Baby: Avoid whole nuts and pretzels due to choking hazards. Offer Puffs, cereals, soft snack bars, small, soft pieces of dried fruit like unsweetened dried apricots (cut into small pieces), and pickles or olives cut into small, manageable pieces if they are low in sodium and appropriately soft.
Instructions:
Arrange Proteins: Start by placing the sliced deli meats and cheese cubes in different sections of a large platter or cutting board. Ensure small, soft pieces are available for the baby.
Add Fruits and Veggies: Fill in the gaps with adult-friendly options and baby-safe versions. Keep baby’s portions separate to avoid confusion.
Include Crackers and Bread: Arrange whole grain crackers, sliced baguette, and pita chips around the board, with soft bread and baby crackers for the little one.
Add Dips and Spreads: Place small bowls of adult-friendly dips and baby-safe options like mashed avocado and unsweetened applesauce.
Finish with Extras: Scatter adult-friendly extras while keeping baby-safe dried fruits and other appropriate items in a separate section.
❤❤
Thank you for your support and love in this space! It means more to me than you will ever know.
I truly enjoy sharing this information and I hope you find the information provided valuable. If you do find this information helpful, I kindly ask that you consider sharing - via social media, word of mouth, email, etc. I would love to help support as many out there as I can! <3
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Jessica Enderle, R.D., L.D.
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