How the two shifts work
One of you sleeps in the first half of the night, the other in the second half. The person “on duty” does the changing, burping and settling.
With breastfeeding
The person on duty brings the baby to feed, then takes over again so the feeding parent can go back to sleep as fast as possible. Once breastfeeding is going well, the partner can sometimes give a bottle of expressed breast milk at night.
With formula
Take turns with the feeds, so each of you has one long stretch off.
If one of you starts work early
Give that parent the first shift and the other the early-morning shift. Swap at weekends.
Safe sleep on tired nights
Tired parents fall asleep easily. Keep these NHS safe sleep rules in mind on every shift:
- Put the baby down to sleep on their back, with their feet at the foot of the cot.
- Use a separate cot or Moses basket with a firm, flat mattress, in your room for every sleep for at least the first 6 months.
- Keep the cot clear: no pillows, duvets, bumpers, loose blankets, soft toys, pods or nests.
- Never fall asleep with the baby on a sofa or in an armchair. If you feel sleepy while holding the baby, put them back in the cot first.
- Do not share a bed with the baby if either of you smokes, has had 2 or more units of alcohol (a UK unit is 8 g of pure alcohol), has taken drugs or medicine that makes you sleepy, or if the baby was born before 37 weeks or weighed less than 2.5 kg.
- Keep the room at about 16 to 20°C. Never use a hot water bottle or an electric blanket for the baby.
If the baby was born early, follow these rules for a year from the due date. Ask your midwife or health visitor if you have questions.
Sleep better together during pregnancy
| Problem | What can help |
|---|---|
| Her comfort | From 28 weeks, health services advise going to sleep on the side. If she wakes up on her back, she can simply turn over. Pillows between the knees and under the bump help. |
| Heat | Separate blankets, a fan, a cooler room. |
| Night trips to the toilet | A small night light on her side and a clear path. |
| Snoring | Try side sleeping and earplugs. Loud snoring with pauses in breathing is a reason to see a doctor. |
| Leg cramps, restless legs, heartburn | Gentle stretches, smaller evening meals, sleeping a little more upright. Tell the midwife or doctor if it is bad. |
| Different bedtimes | Keep 15 minutes together before the first person sleeps. |
Questions people ask
How can my partner help at night if I breastfeed?
Your partner can bring the baby, then change, burp and settle, so you sleep again quickly. Once breastfeeding is going well, an occasional bottle of expressed milk can give you a longer break (NHS).
How do we share the nights with formula?
Take turns with the feeds, so each of you gets one long stretch of sleep (NHS).
Is it safe to fall asleep holding the baby on the sofa?
No. Never fall asleep with your baby on a sofa or in an armchair (NHS). If you feel sleepy, put the baby back in the cot first.
Where should the baby sleep?
On their back, in their own cot or Moses basket, in the same room as you for every sleep for at least the first 6 months (NHS).
Is one 5-hour block of sleep enough?
One long block usually feels more restful than many short ones, but it will not be perfect every night. If you cannot sleep even when the baby sleeps, or feel very low, talk to your GP or health visitor (NHS).
What if one of us starts work early?
Give that parent the first shift and the other the early-morning shift, then swap at weekends.
Read the full guide: Night Shift Planner
Sources
- NHS: Reduce the risk of sudden infant death syndrome (SIDS) · checked October 26, 2026
- NHS: Sleep and tiredness after having a baby · checked October 26, 2026
- NHS: Tiredness and sleep problems in pregnancy · checked October 26, 2026
- NHS: Preventing stillbirth (sleep on your side from 28 weeks) · checked October 24, 2026