Sleep tips when you have twins or triplets

Sleep in the early days of twins: How to survive without insomnia
Having twins is an incredible gift, but it can also be a huge challenge – especially when it comes to sleep. Most new parents experience sleep deprivation at first, but with two babies, the challenge is twice as big. When you have two little people, each with their own rhythms, needs and waking periods, it can feel like there’s never any peace. But don’t worry – it’s possible to get sleep, even in the early weeks and months of having twins. Here are some tips and strategies to help you through.

1. Synchronising sleep – your best weapon
The most important thing you can do to preserve your sleep is to try to synchronise the twins’ sleep rhythm as much as possible. If one baby wakes up for food, wake the other and feed them at the same time. This way you reduce the number of waking periods during the night and get both babies into the same routine.
Some parents are hesitant to wake the sleeping baby, but when you have twins, it’s a key to getting more consistent sleep. If you can coordinate their eating and sleeping times, it will also make it easier to plan your day and get more rest.

2. Using assistive technology: sharing tasks
When you have twins, you can’t do everything alone and it’s important to share tasks with your partner, family or others who can help. If you can, share night shifts with your partner. For example, one person can take the early hours while the other takes the late ones, or you can take turns each night to take care of the babies.
If you’re on your own during the night, it can be helpful to arrange help from family or friends so you can get a few hours of uninterrupted sleep – perhaps on weekends or during the day when you need it most.

3. Take advantage of daytime naps
It can be tempting to use daytime naps to catch up on all the things you haven’t got round to – washing clothes, cooking or tidying up. But if you get the chance to sleep while your babies sleep during the day, do it! “Sleep when the babies sleep” is advice you’ve probably heard before, it’s mega annoying advice that just doesn’t always fit into a busy schedule, but it’s extra important to try and sneak in a nap during the day when you have twins. If they sleep for several naps, try to be efficient during the first nap so that nap number two can be used to relax.
Even though they may only be short naps, they can help you regain some of the energy you need for the night. Prioritise your own rest so you can be fresh and present when your babies are awake.

4. Create a regular sleep routine
A good sleep routine can be a lifesaver in the chaos of two newborns. While twins may not sleep through the night straight away, a set routine can help them (and you!) get into a rhythm. Make sure bedtime is a quiet time with repetition, such as a bath, breast/bottle feeding, a quiet song or a little bedtime story.
Twins often respond well to routines and this can help them understand when it’s time to sleep. It takes time to establish, but it can create better sleep patterns in the long run.

5. Practical solutions: Slings and white noise machines
To get your twins to sleep, it might be a good idea to invest in some sleep aids. Slings can be a good solution as babies often find comfort in the rocking motion, reminding them of their time in the womb. It can give you a few extra minutes of sleep or a break when you need it.

White noise machines are also popular among parents of twins. They create a soothing sound that can help calm disturbances and help both babies settle down faster. Additionally, it can help mask sounds from the home so that little things like a creaking door won’t wake them up.

6. Accept that it’s okay not to get perfect sleep (for now)
One of the biggest mental challenges of having twins is accepting that sleep deprivation is a temporary reality. No new parent, especially with twins, sleeps perfectly at first. It’s normal to feel tired and exhausted – but it’s also important to remember that this phase won’t last forever.
Try to take it one day (or night) at a time and remember that it will get easier with time. As the twins grow and start sleeping more consistently, you’ll start getting more sleep too.

7. Consider night-time feeding strategies
When breastfeeding or bottle-feeding two babies, it can be hard to get into a rhythm at first. If you’re breastfeeding, a twin nursing pillow can help you feed both babies at the same time, which can save time and energy during the long night hours. If you bottle feed, it can be beneficial to have a system where you prepare everything in advance – bottles, formula and sterilisation equipment – so you can easily feed both babies without spending too much time preparing in the middle of the night.
Some twin parents also choose to co-feed (breastfeed one baby and bottle-feed the other) if it’s difficult to breastfeed both at the same time. It’s all about finding the method that works best for you and your babies.

8. take care of yourself: Sleep for the parents
When you’re a parent of twins, it can be easy to forget yourself in the midst of all the baby care. But it’s important that you take care of yourself too. Make sure you get some rest when you can, eat regularly and healthily, and ask for help when you need it. Your sleep quality will affect how you feel both physically and mentally, and it’s important for you to have the energy to take care of two small babies.
If you feel overwhelmed, it’s perfectly normal. Having twins is a big change and no one expects you to do everything perfectly. Sometimes it’s all about surviving the night so you can get through to the next one.

Final thoughts
Sleeping with newborn twins is undoubtedly a challenge, but it is possible to find a balance that works for both you and your babies. By synchronising their sleep rhythms, establishing routines and using practical aids, you can reduce sleep deprivation and have a little more energy to enjoy this special time. Remember that although it may be hard right now, one day you’ll look back on those first months and cherish the moments when you held your little ones close and helped them find peace.