Thirty-three practical tips for tired parents to get through the day

Background: Many parents report being overtired after the birth of their child and having difficulty coping with everyday life. This particularly affects first-time mothers. Lack of sleep and sleep difficulties are considered a risk factor for many impairments such as depression, aggressiveness, a decline in the quality of relationships, and endangerment of the well-being of children. The aim of this work was therefore to provide a series of behavioral recommendations for parents to counteract any possible danger to themselves or their child. Methods: In an interdisciplinary team, the recommendations were formulated, reflected upon, and discussed based on the current literature and clinical expertise. Results: A total of 33 behavioral recommendations for tired parents were formulated that relate to the persons themselves, the partnership and family, the evening and night, as well as work. The recommendations apply primarily to parents of younger children. Discussion: With the help of the recommendations formulated here, everyday help should be created to provide parents with low-threshold support. Such tips can serve as self-help strategies, as a basis for sleep advice and for further detailed treatment.