Top 10 tips for sleep deprived parents

March 16, 2018

Today is #worldsleepday and one thing parents generally don’t get much of is… sleep! Whether you have a baby or a toddler the days of 12 hours sleep a night have gone.

Over the years I have found a few ways to help get through the days where you just want to stay in bed (but for obvious reasons can’t), so here are my 10 top tips for sleep deprived parents…

1) Sleep when the baby sleeps

This is something we are told when babies are very young, but if you have a toddler who is keeping you up at night but still naps in the day, try and get a quick power nap in to help you get through the afternoon. It can feel difficult to do if you have lots to do around the house but you’ll be much more productive if you’ve had a little rest.

2) Coffee

I am genuinely not sure what I would do without coffee, especially on days when I am really tired! If you’ve had a bad night grab a coffee if you need it to get going – my favourite is nespresso, our machine has had a lot of use!

3) Fresh air

There is something about a walk and fresh air that makes everything feel better. I try and get outside every day if I can, even if it’s raining as fresh air just improves everyone’s mood and wakes you up!

4) Eat well

If you’re feeling exhausted the first thing you might be tempted to eat is carbs – it’s a comfort thing, isn’t it? However, a big bowl of pasta at lunchtime will make you feel even more lethargic in the afternoon. Try and have something lighter like a wrap or soup and you’ll feel so much better!

5) Go to bed early

If you have an early riser (like we do) go to bed early, or take it in turns with your partner. If you go to bed at 9pm and they wake up at 5am it’ll feel a lot easier than if you’ve been up a lot later.

6) Get help

Don’t be afraid to ask for help. Ask family or friends to watch them while you nap, if you’re struggling with their sleep patterns see if there is any advice on local Facebook groups. You’ll be surprised at the help you can find.

7)Have a shower

This always wakes me up and makes me feel so much better!

8) Drink loads of water

I find being dehydrated makes me feel even more sluggish, so grab a bottle and remember to drink, you’ll feel a lot better for it.

9) Don’t delay getting up, get up and get going

On the days where I lay in bed trying to nap while the little ones play around me I feel so much worse when I eventually get up. If you can force yourself to get up and get cracking with something you’ll feel better for it. It always amazes me how much I can get done before 7am!!

10) Be kind to yourself

On the days where you’re feeling shattered be kind to yourself as well. Think about your plans and what you really have to do. Some things may be able to wait for another day so you can take it a bit easier.

What are your tips to help on days when little ones haven’t slept well?

Sarah xx

You Might Also Like


  • Reply Rhian Harris March 22, 2018 at 7:32 am

    Great tips as I’m expecting my 2nd in a matter of weeks. I’ve forgotten everything! #thursdayteam

  • Reply Helen aka Welsh Mum Writing March 22, 2018 at 8:31 am

    Such great advice. Our son has been an early riser since day 1, with a regular wake up of 5am so going to bed early and a good diet is essential. He broke his record this morning and got up at 2.30am so I’ve had to break out the big guns today – coffee AND an energy drink. #ThursdayTeam

  • Reply Kayleigh March 22, 2018 at 10:31 am

    Honestly my baby is 10 months now and we haven’t slept well since the day she was born. she is NOT a sleeper. it can be so hard especially on my working days where I’m sitting at my desk trying to keep my eyes open! We are both always in bed by 9 as anything past that just seems pointless at the mo as we know we are just losing hours of sleep potential!! #ThursdayTeam

  • Reply Sara @ Magical Mama Blog March 22, 2018 at 2:14 pm

    Fabulous advice! I, unfortunately, am one of those who does not have the ability to sleep when the baby is sleeping. If I lie down, I think of all the things I could be getting done and start to stress. It’s much easier for em to just get it done. BUT drinking water and going to bed early have saved my life!

  • Reply mummy here and here March 23, 2018 at 2:54 pm

    All good tips,sleep deprivation is a pain and cab really.mess you up so it is important look after yourself X #Thursdayteam

  • Leave a Reply