Katrina Kaif and Vicky Kaushal, New ‘Sleep Deprived’ Parents Celebrate 4th Anniversary: Tips To Manage Sleep After Baby Birth

Katrina Kaif and Vicky Kaushal just celebrated their fourth wedding anniversary, but this year’s celebration came with a relatable twist. The couple hinted that they are running low on sleep ever since they stepped into the world of new parenthood. Their light-hearted confession struck a chord with many because sleep deprivation is one of the first and most common challenges new parents face.

Between feeding schedules, diaper changes, and soothing a newborn through the night, even the most energetic parents can find themselves exhausted.

Vicky's Heartfelt Anniversary Post

 

 

 

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A post shared by Vicky Kaushal (@vickykaushal09)

Just a month after welcoming their baby boy on November 7, they're deep in the trenches. Vicky called them "blissful, grateful and sleep deprived" in a sweet selfie post, capturing Katrina's tired smile perfectly. Hormones rage, feeds disrupt, and rest feels like a luxury. But smart habits turn the tide without losing your sanity.

Vicky dropped the first post-baby pic of them on Instagram December 8. The selfie shows him gazing at Katrina, both grinning through exhaustion. Caption hit home: "Celebrating today… blissful, grateful and sleep deprived. Happy 4 to us." Fans and stars like Alia Bhatt, Kareena Kapoor Khan piled on love. It was their first public share since announcing "our bundle of joy has arrived" on November 7.

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Why Sleep Deprivation Happens After Childbirth

In one of our previous articles, Dr Sukirti Jain, Consultant – Obstetrics and Gynaecology, Cloudnine Group of Hospitals, Vashi, Navi Mumbai, explained that sleep disruption is expected after a baby arrives. Newborns wake up every few hours to feed because their stomachs are small. They also take short naps instead of long stretches of sleep, which naturally breaks a parent’s sleep cycle.

Dr Jain adds that the hormonal changes, physical recovery after childbirth, and emotional adjustments also affect how well parents rest. Common reasons new parents lose sleep:

• Frequent night feedings
• Irregular sleep patterns in newborns
• Postpartum recovery and discomfort
• Stress, overstimulation, or anxiety
• Difficulty balancing responsibilities during the day

Although this phase can feel overwhelming, Dr Jain say that simple changes and healthy sleep habits can make a big difference. 

1. Sleep When the Baby Sleeps

This is one of the most trusted suggestions. Babies nap in short bursts throughout the day, and taking short naps during those windows helps parents recover energy.

2. Share Responsibilities

• Divide feeding, burping, diaper changes, and night-time soothing with your partner or a trusted family member.
• Even alternating nights can help both parents get at least one longer stretch of rest.

3. Avoid Screen Time Before Bed

Phones and laptops emit blue light, which affects melatonin production and keeps the brain alert. Winding down without screens helps the body switch into rest mode.

4. Keep the Baby Close (But Safe)

• Having the baby in the same room, not the same bed, makes night-time care easier and reduces disruption.
• Experts emphasise safe sleep positions: babies should always sleep on their backs.

5. Lower Expectations and Be Kind to Yourself

• The early weeks are tough. Parents often try to keep up with every household task, but rest should take priority.
• Giving yourself permission to slow down reduces stress and improves sleep quality.

How New Parents Can Create a Healthier Sleep Routine

A predictable rhythm helps both the baby and the parents. Here are a few habits families can build over time:

• Start a calming bedtime routine for the baby
• Dim the lights in the evening
• Keep the room cool and quiet
• Avoid over-stimulation close to bedtime
• Try gentle rocking or soft white noise

These small changes don’t fix everything overnight, but they create a foundation for better sleep as the baby grows.

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Conclusion

Katrina Kaif and Vicky Kaushal’s anniversary post may have been light-hearted, but it highlighted a challenge almost every new parent faces: the struggle to sleep well. While the early months can be exhausting, expert-backed strategies — like sharing responsibilities, napping strategically, and creating a calmer environment — can make the journey smoother. With patience and support, parents eventually settle into a rhythm that allows both rest and bonding.