Let’s be honest—“sleep” and “single parent” often don’t belong in the same sentence. Whether it’s midnight monster patrol, 3 a.m. coughing fits, or the anxiety that creeps in as soon as your head hits the pillow, solo parenting can turn even the most committed sleeper into a caffeine-fuelled zombie.

But while eight uninterrupted hours might be fantasy territory, there are ways to get more rest—and no, none of them involve “just nap when the kids nap” (because we all know that’s when the washing machine floods and the toddler draws on the walls).

Here’s what might actually help:

1. Shift Your Expectations

If you’re in a season of life where uninterrupted sleep is rare, give yourself permission to stop aiming for perfection. A solid six hours (broken into chunks) is a win. If your goal is “enough rest to function and feel human,” you’ll start to notice the small victories.

2. Create a ‘Good Enough’ Bedtime Routine

Solo bedtime can be chaos. Try a short, repeatable routine—teeth, toilet, two stories. Keep it predictable but manageable. If you have more than one child, consider staggered bedtimes so you can give each one a bit of one-on-one attention. Use audio stories or night lights with timers to ease the pressure.

3. Set Boundaries Around Your Own Sleep

It’s easy to let your evenings disappear in a scroll-haze once the kids are in bed, but try to give yourself a wind-down time too. Set an alarm—not just to wake up, but to go to bed. Even an extra 30 minutes can make a big difference.

4. Embrace the Power Nap

You may not be able to nap when the baby naps (you’ve got work, or laundry, or your only moment of peace), but if you can, even 15-20 minutes of shut-eye can reset your brain. Don’t feel guilty—rest is productive.

5. Ask for Help (Even if It’s Awkward)

If you have friends or family who can babysit—even for an hour or two in the day—use it to sleep, not clean. Swap favours with another parent. Join a Frolo sleepover group. You don’t have to do everything alone, even if it sometimes feels like it.

6. Get Tips from Other Single Parents

The Frolo app is a great place to get suggestions, advice and support from other single and solo parents who get exactly what you're going through. Download the Frolo app now to join the community and access the combined decades of experience.

7. Streamline the Night Wakings

If your child wakes frequently, make sure their room is sleep-friendly: dark, quiet, consistent temperature. Have water, a dummy, or comfort item within easy reach. If night wakings are emotional rather than practical, try talking through their fears during the day.

8. If It’s Chronic, Get Support

Ongoing sleep deprivation can lead to anxiety, depression, and burnout. If you’re struggling, speak to your GP or health visitor. There may be underlying issues (like sleep disorders or health concerns) that are fixable with help.

9. Don’t Underestimate a Good Lie Down

If you can’t sleep, just rest. Lie down, close your eyes, and breathe. This still gives your body a chance to recharge—and might even lead to a surprise nap if you’re lucky.

The Bottom Line

You’re doing a brilliant job—yes, even if you have no idea what day it is and you just poured orange juice in your tea. Sleep deprivation is brutal, but you don’t have to tackle it alone. Be kind to yourself, take rest where you can get it, and remember: this stage will pass.

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