Sleep when the baby sleeps — and other myths

"Sleep when the baby sleeps" sounds logical, but it ignores the reality of adrenaline, to-do lists, and a brain that won't switch off. Here's what actually helps.

The non-negotiables

• Anchor sleep: Protect one 4-hour block every 24 hours where another adult takes the baby. Even one good block changes everything.
• Dark and cool: Even brief exposure to bright light resets your circadian rhythm. Blackout curtains pay for themselves.
• Phone out of bed: The blue light and mental stimulation of scrolling will cost you 45 minutes of sleep quality.

When sleep deprivation becomes dangerous

More than 5 consecutive days of fewer than 4 hours of sleep is a medical concern. Tell your provider. Sleep deprivation is a significant trigger for postpartum psychosis.