How To Get More Sleep As A Single Parent

When did you last get a really good night’s sleep? If it wasn’t recently, you’re certainly not alone as a single parent! Getting more sleep as a single parent can feel like a distant dream, no pun intended, but it’s achievable with some self-compassion, practical strategies, and the permission to prioritise yourself, even when life feels chaotic. In the spirit of self care, this guide seeks to light the way towards better rest so that you can show up with energy and presence for your children and yourself.

Reframe Sleep as Self-Care

Many single parents treat sleep as an afterthought, something grabbed in snatches between school runs, work emails, laundry and restless nights. But restful sleep is not a luxury; it’s a non-negotiable building block of parental wellbeing. Remind yourself that prioritising rest isn’t selfish or indulgent, it’s foundational. The better rested you are, the more patient, compassionate, and resilient you become for your family. So once you’ve decided that you’re ready to prioritise sleep, how do you go about getting more of it?

Prioritising Self-Care as a Single Parent

Establish a Gentle Evening Routine

Single parent households don’t always enjoy rigid predictability, but an evening routine helps signal to your mind and body that it's time to wind down. Keep things simple: dim the lights, close the curtains, and put phones away at least 30 minutes before your ideal bedtime. 

Why not try to work a little treat in the form of aromatherapy, lavender or chamomile spray on your pillow, into your routine, as a small ritual of self-kindness? Lowering noise and taking a bath are also calming signals, and encouraging some bedtime reading for both you and the kids can also be a relaxing end to the day. 

Embrace Imperfect Consistency

Perhaps, some ‘parenting experts’ have advised you to stick to a schedule at all costs. If that feels impossible, breathe out the guilt. Consistency matters, but so does compassion, especially if your evenings are a juggle between two homes or ever-changing demands. Focus on what’s within your control: create a bedtime routine that works in your home, and let go of trying to micromanage what happens elsewhere. Kids respond to even small signals; the repetition of bath, pajamas, and stories works, even when life isn’t perfect.

Limit Evening Distraction and Stimulation

Phones, televisions, and computers emit blue light that delays natural sleep cycles. Aim to turn screens off before bed. If you’re using this window to catch up on emails or decompress on social media, experiment with alternatives like journaling, audiobook listening, or yoga. Even five minutes of restorative stretching or guided meditation can make a difference.

Lean into Your Support System

Sleep is easier to find when you don’t feel alone in the struggle. If you have a co-parent, communicate clearly about handoffs and expectations. If not, consider leaning on trusted friends or family members, even for a single evening, swapping kid-watch for a night of rest can provide real relief. If your community is mostly online, share your struggles in supportive parent groups or find an accountability “sleep buddy” to check in with by text.

The Power of Online Support Groups for Single Parents

Practice Self-Compassion

The truth? There will be nights when nothing works, for you or the kids. Illness, nightmares, or a work deadline will disrupt even your best intentions. Self-compassion here is key. Remind yourself this is a season, not a verdict on your parenting. Each time you gently return to your routine, you’re teaching your children the power of persistence and self-care.

When to Ask for Help

If insomnia, anxiety, or chronic night-waking persist, don’t hesitate to get support. Whether it’s a chat with your GP, working with a sleep coach, or booking a support call with a coach who has heard it before from other single parents in distress, reaching out is a sign of wise resourcefulness, not weakness.

Getting more sleep as a single parent isn’t about perfection, but about taking your needs as a single parent seriously, as well as your children’s. Small changes, repeated with care and self-compassion, can make even the busiest parent’s nights more restful.

Work With Me

I help single parents, co-parents and solo parents who are struggling with issues including self-care, stress, and getting enough sleep, helping them to find balance in their lives and build a life they love for them and their children. If you’d like to find out more, book your free, no-obligation consultation call. 

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