Fighting Sleep Deprivation as a New Dad
My Ongoing Battle to Stay Productive at Work
Hello Everyone!
I’ve been writing regularly now about the challenges of balancing parenthood with work, especially the physical and emotional toll it is continuing to take on me.
If, however, there is one particular struggle that I would like to deep-dive into, it’s the constant sleep deprivation.
It’s an on-going thing of course - waking up in the middle of the night (or just staying up till late) and trying to put my baby back to sleep with the clock ticking closer to the morning alarm.
This piece, thus, is less about a solution that I have found and more about how I hope to muddle through this new/exhausting reality of managing work while sleep-deprived.
The Toll of Sleep Deprivation on Work
To just put it our there: sleep deprivation is brutal.
It’s much harder to concentrate with a sleep deficit and I often find myself overloading on coffee and rereading emails multiple times before actually being able to process what they say.
Simple tasks that used to take me minutes to fulfil now feel way more challenging and keeping up with deadlines is also a real struggle.
On the other hand, I am still expected to perform at work and I do not want the quality of my work to be compromised in any way. I am, however, beginning to realise that the only way through this is to accept this new reality and to, somehow, adapt.
Adjusting My Expectations
I have to drop this whole idea of being able to ‘do it all’. Survival mode is where I am at right now and that means keeping my expectations realistic.
It goes without saying that I have to prioritise essential tasks but, for the time being, I also have to make peace with the fact that the non-urgent responsibilities have to take a backseat.
Furthermore, I can’t be as productive as I used to be and I have to remember to be kind to myself. This is going to be a temporary phase and the burnout feeling has to be kept in check.
Finding Short Bursts of Rest
I have no idea how I can “catch up” on sleep and I don’t even know if it’s possible with a newborn. Yet, I am trying to get small bursts of rest whenever and wherever I can.
Power naps help but I am still working on making them a regular habit somehow. Whenever the baby allows, I take a 10-15 minute nap during the afternoon/evening.
Such small rest bursts don’t solve the bigger problem of sleep deprivation but they do give me just enough energy to get through the day without completely crashing.
Nutrition and Hydration: A Work in Progress
Nutrition seems like a hit or miss thing these days.
There are days when I am able to fuel myself with nutrient-dense foods and days when I’m chugging my fifth cup of coffee or grabbing quick sugary snack to get through the workday somehow.
It’s no surprise though that I feel much better and fresh when I am careful with what I eat. When I take care of my food intake, my energy doesn’t fluctuate and I am able to stay focused.
As I continue to navigate this exhausting chapter, this is something I am trying to improve.
Setting Boundaries and Communicating My Needs
I have managed to talk openly with my colleagues about my situation. Being open and upfront about being sleep deprived and its impact on my work wasn’t easy because I thought it would make me appear weak.
But, honestly, it’s been great. My colleagues have been understanding and have offered flexibility where possible, such as revisiting deadlines, etc.
I guess being honest about my struggles doesn’t dent my professionalism; it just makes me human.
Learning to Cope Rather Than “Solve”
Sleep deprivation will continue to be a struggle for some time. I have, by no means, cracked the code on finding the right balance but I guess I am gradually learning to cope with it.
There is no perfect solution to find. I just need to somehow accept that this is a difficult phase and I just need to get through without sacrificing my health or well-being.
I need to stay committed to finding ways to keep up at work and, more importantly, take care of myself and my family during this time.
You're doing great Naush. These experiences of fatherhood you will cherish later on. Soak them up! :)
Well as a New father you are doing your best to balance between work and the Baby!
You seem to be the Best Dad 👨 ❤️