Coping with Sleep Regressions as a Working Parent

Coping with Sleep Regressions as a Working Parent


Sleep regressions are hard enough-but juggling them alongside work? That’s a different level of challenge. For working parents, it can feel like there’s no room to breathe.

The Reality of Working While Sleep-Deprived

Lack of sleep affects everything:

  • Concentration

  • Emotional regulation

  • Patience

  • Memory

Combine that with meetings, emails, deadlines, and childcare-and it’s no wonder many working parents feel completely overwhelmed.

Common Struggles

  • Feeling like you’re failing at both work and parenting

  • Resentment if one partner has more flexibility or sleep

  • Guilt over not being fully present at home or the office

This is normal-but it doesn’t mean you’re not doing a brilliant job.

Tips for Managing Sleep Regression and Work

  1. Speak with your employer: You may be entitled to flexible working or temporary adjustments.

  2. Set boundaries: Don’t stretch yourself too thin. Protect your evenings or breaks where possible.

  3. Power nap if you can: Even 15–20 minutes can restore mental clarity.

  4. Prioritise ruthlessly: Focus on essential tasks at work and at home.

Protect Your Mental Health

Exhaustion isn’t a badge of honour. Seek support:

  • Speak to other parents in your workplace

  • Share duties with your partner or support system

  • Ask for help from family or friends

Celebrate Small Wins

Did you get through a work call without yawning? Did your baby nap for 45 minutes? That’s a win.

Sleep Regressions Won’t Last Forever

This is a season-and it will pass. You don’t have to handle it perfectly. You just need to keep going.

Working parents are superheroes in disguise. And you’re one of them.

Back to blog