As an at-home mom—whether you’re working from home, staying home full-time, or juggling a bit of both—sleep deprivation can feel like an unwanted “normal.” Between nighttime feedings, early-morning wake-ups, late-night work sessions, and everything in between, it’s easy to find yourself running on fumes.
I’ve been there. As a work-at-home and stay-at-home mom, there are seasons when I’ve stayed up late finishing blog posts or social media updates, only to be woken up by my kids hours later. The cycle of exhaustion can feel never-ending, but over time I’ve learned practical ways to cope and improve my energy—even on nights when I don’t get as much rest as I’d like.
If you’re struggling with sleep deprivation, you’re not alone, and there are strategies to help you manage it while taking care of your family and yourself.
Simple Tips on How to Manage Sleep Deprivation as an At-Home Mom
1. Prioritize Power Naps When Possible
Even a 15- to 20-minute nap can refresh your mind and body. When my kids were younger, I used to feel guilty for lying down during the day. But I soon realized that a short nap made me more patient, focused, and productive. If your schedule allows, nap when the kids nap or during a quiet time in the afternoon.
2. Set a Consistent Bedtime (for You Too!)
It’s tempting to stay up late for some “me time,” especially after a long day. But consistently going to bed at a reasonable hour helps your body recover.
I’ve learned to set a cut-off time for work and screen use so I can start winding down earlier—because even an extra 30 minutes of sleep makes a difference.
3. Create a Simple Evening Routine
A calming bedtime routine signals to your body that it’s time to rest. For me, that might mean a warm cup of herbal tea, dimming the lights, and reading a few pages of a book instead of scrolling on my phone.
This doesn’t have to be elaborate—just consistent.
4. Share the Load
If you have a supportive partner, don’t hesitate to ask for help with nighttime duties. When my husband and I started alternating who got up with the kids, it made a world of difference. Even one night of uninterrupted sleep a week can help you recharge.
5. Fuel Your Body with Healthy Foods
Sleep deprivation often leads to cravings for sugar and caffeine. While a cup of coffee can be helpful in moderation, relying on it all day can lead to crashes.
I’ve found that eating balanced meals with protein, healthy fats, and plenty of water keeps my energy steady.
6. Be Kind to Yourself
Some nights will simply be rough—teething babies, sick kids, or late work deadlines happen. On those days, I remind myself that this is a season and it won’t last forever. Give yourself grace, and don’t feel guilty for taking breaks when you need them.
Helpful Amazon Essentials for Managing Sleep Deprivation
Here are some products that have helped me (and might help you too):
- 🌙 Herbal Tea Sampler – Calming blends like chamomile or lavender to promote relaxation.
- 🕯️ White Noise Machine – Perfect for masking household sounds during naps or nighttime sleep.
- 💤 Silk Eye Mask – Blocks light for better rest, even during daytime naps.
- 🪑 Comfortable Nursing Pillow – Great for moms with newborns to reduce discomfort during night feedings.
- 📔 Bedtime Gratitude Journal – Helps release stress and calm the mind before sleep.
Final Thoughts
Sleep deprivation is one of the hardest parts of mom life, but it doesn’t have to control your days. Whether you’re working from home, staying home with your little ones, or both, taking small steps to rest when you can, nourish your body, and create healthy habits will help you stay strong and present.
Remember, you can’t pour from an empty cup—your rest is just as important as your family’s needs.
