New Parents Lose 350 Hours Of Sleep In The First Year — Here’s Your Avoidance Strategy

michael ashton
Mar 8, 2018 · 4 min read

How to achieve a +31 hour sleep surplus in your first year of being a new parent!

With a clever plan, sleep surplus can be achieved by new parents! Image: Shutterstock

My wife and I are expecting very soon. As you would assume, the pending addition is on the top of our minds and the topic of most conversations.

We’ve been told numerous times our lives are about to change. And speaking with new parents I’ve found beyond the joy and smiles, there is an ugly side — sleep deprivation.

I get it. It’s part and parcel. Baby comes first. Always. Sleep is just something that you learn to manage. Feeling like one of the walking dead becomes the norm. Accept it.

For me who has spent years reaping the benefits of prioritizing sleep, this is terrifying me.

Parents lose an average of 350 hours of night-time sleep the first year of their baby’s life.

Not to mention to effect of interrupted sleep, reducing the chance to achieve the deepest level of sleep — REM. REM is where I do my best work. It means everything to me.

In my attempts to develop a sleep deprivation avoidance strategy, one piece of advice has stuck with me.

Sleep when the baby sleeps.

Even if it’s a short nap. Or multiple short naps. Or 2 minutes with your eyes closed. First off, let go of any resistance you might have to napping. You’re not being lazy.

Studies have shown a brief nap after lunch improves alertness and performance. Naps also can minimize your risk of having an accident due to sleep deprivation. A study of shift workers found that eliminating naps resulted in a 38% increase in accidents. And the less sleep you get the higher the risk.

Driving while sleep deprived can be as dangerous as driving drunk.

Forget about the dishes — prioritize your naps

The average baby naps 2 to 4 times a day during their first year. Huge opportunity.

I’ll be using this time to take a 20- to 30-minute rest. For me the benefits outweigh the time investment.

My new parent sleep deprivation avoidance strategy

(Need to warn you that I am already a pro napper — I have a 20 minute nap daily)

Objective: Retain my sanity by maximizing napping opportunities.

Delivery plans:


All achieved by sleeping when the baby sleeps… at least 3 naps per day.

Good luck for any parents-to-be out there! I’ll be thinking of you as I put this into practice!

PS — check out how AWESOME the Google Assistant is at setting my alarm. No fuss, 100% on time, everytime.

All you need to do is ask!

Michael Ashton is the Growth Lead of Silentmode, a techwear and wellness company that unlocks the power of breathing. Through immersive physical products, guided breathwork and a connected ecosystem, Silentmode maximises and optimises rest and performance naturally.

You can check out their breathing ecosystem here or join the community via their Instagram account.


Our community is serious about the power of rest. The place to discover ways to switch off, rest, relax and recharge your way to productivity gains

michael ashton

Written by

Growth Lead of wellness startup Silentmode. Creator of techwear that relaxes and improves performance. Serious about the power of breathing.


Our community is serious about the power of rest. The place to discover ways to switch off, rest, relax and recharge your way to productivity gains