Nutrition tips to keep sleep-deprived parents sane

When was the last time you enjoyed a full night’s sleep as a parent? Raising young children who don’t sleep through the night can be one of the toughest challenges we face. If they aren’t sleeping, neither are you, and the resulting exhaustion of broken nights can leave you feeling frustrated, vulnerable, and even questioning your ability to cope.

Being sleep-deprived is really debilitating, and there’s a good reason sleep deprivation is used as a form of torture. So if you are feeling frazzled from lack of sleep, read on to learn how to cope better.

Sleep deprivation with a new-born is well-documented, but it still comes as a shock to even the most prepared of us. Most of us assume that we will be getting much more sleep once our baby is in a good feeding routine, however the reality is that sleep challenges can persist well beyond the early months and some kids do not sleep through the night until they are teenagers.

Many children climb into their parents’ bed for a cuddle in the middle of the night and more and more families are choosing to co-sleep, and many kids find it hard to get to sleep or stay asleep without the reassurance of a parent next to them. In our clinical experience we have found that neurodivergent kids have the greatest problems sleeping and we see many kids who only seem to need 2-3 hours of sleep every night which is utterly exhausting for everyone involved.

Most kids do sleep all night. However, teething, worry, illness and nasty dreams can wake even the best sleeper, so no parent is immune to being woken up at night and need these tips.

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Why do we need to look after ourselves more when our kids don’t sleep?

Sleep deprivation can increase the likelihood of accidents, from tripping over to falling asleep behind the wheel of your car. It can also affect our concentration, reaction times and decision-making abilities, putting both ourselves and others at risk.

Chronic sleep deprivation has also been linked to a weakened immune system, which can make us more susceptible to illness and even increase the risk of developing high blood pressure. Mentally, any prolonged period of exhaustion can leave us feeling irritable, anxious and ultimately overwhelmed.

It can put a huge strain on relationships, causing resentment and arguments, and it can significantly heighten the risk of postnatal depression and other mental health issues. If you feel this might be the case, it is important to seek professional help.

For all these reasons looking after yourself is crucial when your youngster keeps you up at night. They say you can’t pour from an empty cup, and it’s true – the better you care for your wellbeing, the more energy you’ll have to give to your child.

In this blog, I am sharing my top tips to help to support you sleep better when your kids allow it (!) and all these suggestions should also help to improve your energy levels, your mental health and your immunity and help you feel more resilient when you are dealing with those long, wakeful nights.

Make light exercise part of your routine

It may seem counterintuitive, but getting active can help you to feel more awake. Sleep scientists have found that in first time mothers, mothers who exercised for longer during the day were quicker to fall asleep, less likely to wake up in the night and slept for longer overall. So this means you sleep better when your little one is actually asleep.

Don’t worry, you don’t have to become an athlete overnight – just 20-30 minutes of walking a day can help to improve your sleep. Low impact exercises like this are great for waking up your system without leaving you drained.

Ensure you’re getting enough protein

Amino acids in protein rich foods provide the building blocks for our bodies to make everything we need, including the hormones and neurotransmitters that tell us when it’s time to sleep and time to wake up. Supporting these important systems can help you to go back to sleep quickly if you are woken up in the night and get better quality sleep when you are asleep. Protein also helps us to feel satiated, reducing the need to reach for sugary snacks that are likely to be ultra-processed and affecting our blood sugar levels.

Recommendations vary, but I suggest you eat 1g – 1.5g of protein per day for every kilogram of your body weight – and even more if you’re breastfeeding which looks more like 1.7g – 1.9g per day per kilogram of body weight. Good sources of protein include meat, fish, dairy and eggs as well as plant-based proteins like lentils, chickpeas, peas, tofu, soya, nuts and seeds.

Steer clear of ultra-processed foods

Foods are called ultra-processed when they’re significantly changed from their natural state, usually using added refined starches, seed oils and artificial colours, flavours, emulsifiers or preservatives. Most frozen meals, fast food, fizzy drinks, sweets and salty snacks fit into this category. You can usually spot ultra-processed foods from reading a long list of chemical names on a food label.

While these kinds of foods can be convenient, ultra-processed foods have been shown to negatively affect our sleep quality, energy levels and mood. They are lacking in nutrients such as magnesium, zinc, iron and omega 3 which are so vital for energy, a sharp brain and good immunity. When researchers reviewed the existing data in 2022, they found that studies around the world had agreed: high consumption of ultra-processed foods led to poorer sleep, including lower sleep quality and changes in sleep duration.

Limit caffeine and alcohol

It can be tempting to reach for a strong cup of coffee when you’re feeling exhausted, but while caffeine has a short-term stimulating effect, it has been found to reduce your sleep time by an average of 45 minutes if you drink it after midday. So it is ok to drink caffeine in the morning if you need it to get through, but stop at lunchtime and switch to water and herbal teas in the afternoon and evening.

On the flip side, alcohol might help you to feel drowsy at first, but it’s actually been shown to reduce the quality of your sleep – so even though you might get to sleep quicker after a little tipple, you are actually no better rested. You and your kids will be grateful the next morning if you switch your normal glass of wine for a herbal tea or a delicious glass of water kefir.

Keep your blood glucose balanced

Your body needs carbohydrates and sugar, but consuming these in high amounts can lead to high blood sugar spikes, followed by extra-low dips as your body tries to find balance. These ‘hangry’ dips can lead you to feel tired, irritable and unwell.

Foods with a high glycaemic index (GI), indicating they quickly raise blood sugar levels and present a higher risk of glucose spiking, include refined grains, sugary drinks and snacks, potatoes and breakfast cereal. Some of the highest GI foods are rice cakes, cornflakes, puffed corn snacks and oat milk.

Protein-rich foods such as eggs, meat and fish have very low GI index and other low GI foods include Greek yoghurt, dark chocolate, nuts, pulses, beans, quinoa and buckwheat. Swapping high GI foods for low GI alternatives can help to keep your blood sugar balanced, improving fatigue and sleep quality. Try to eat regular meals every few hours, with small snacks if you feel hungry in between.

Magnesium, chromium, biotin, zinc and vitamin D all play a role in blood glucose control and these are usually found in a good quality multinutrients.

Be kind to your adrenals

When you feel stressed, your adrenal glands release cortisol and adrenaline. These hormones give you a jolt of energy and increased awareness, which are great for responding to danger, but not so great for getting a good night’s sleep. This can create a vicious circle of stress, wearing out your adrenal glands from constant activation.

To help your adrenal glands get back to baseline, eat a healthy balanced diet rich in fruits, veggies, wholegrains and protein, and practice stress-busting activities like regular exercise and mindfulness.

Drinking electrolytes in the morning can help perk up your energy if you have been woken in the night. Vitamin C, magnesium and a vitamin B complex can both help to support your adrenal glands. Try adaptogen herbs such as rhodiola, ginseng and cordyceps mushroom as well as try drinking liquorice tea (avoid if you have high blood pressure) if you are feeling burnt out by lack of sleep.

Round up

Losing sleep when your little one is restless at night can be a really difficult time, and it’s not unusual to feel low or stressed, especially if you have to go back to work and manage a busy routine. However, looking after yourself is paramount – try these tips above to keep your energy levels and mental health in good order and optimise every minute of sleep you do get!

If you’re dealing with the effects of long-term sleeplessness and you need one to one guidance to help you feel well and vibrant then make an appointment with our NatureDoc women’s health clinical team – we can help you to come up with a personalised plan to combat stress and fatigue, boost your energy, and help you survive the broken nights.

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