Juggling Mum Life & Sleep: A Realistic Approach for Babies & Toddlers
Life as a mum is a juggling act, whether you work outside the home or not. Even the best sleep routines can be thrown off by sickness, work commitments, afterschool chaos, toddler tantrums, and more.
This blog post offers practical, realistic strategies to help you maintain your child’s sleep without adding to your mental load.
Managing Expectations: Their Sleep Will Never Be Perfect
No matter how consistent you are, baby sleep will never be flawless - and that’s okay. Sleep regressions, teething, sickness, and toddler tantrums are all part of the journey. Keeping this in mind and allowing for some flexibility can help manage frustrations when sleep doesn’t go to plan.
Sleep Regressions - Stay consistent. If your baby is going through a developmental leap - whether physical (rolling, standing, or walking), or cognitive, they may become more active at sleep time.
Encourage them to practice these new skills during the day - otherwise, they may try to do so in the cot, which can disrupt their sleep.
For toddlers, extra physical activity and opportunities for independence (e.g., picking pyjamas) can help prevent bedtime battles.
Teething - Address discomfort appropriately, but try to maintain sleep habits.
Sickness - Prioritise comfort and rest. Once they’re better, ease back into their usual routine.
Toddler tantrums - Tantrums are a normal part of development, often triggered by a toddler’s difficulty regulating their emotions. If meltdowns peak in the evening, overtiredness may be making things worse. Consider an earlier wind-down routine, adjusting naps to ensure they’re getting enough daytime sleep, and helping them settle with a predictable bedtime routine - such as dimming the lights, playing relaxing music, and encouraging deep breaths by pretending to blow out a candle on their finger, for example.
The 80/20 Rule for Baby & Toddler Sleep
Perfection isn’t a must for good sleep. The 80/20 rule means being consistent 80% of the time while allowing 20% flexibility for life’s unpredictable moments. This doesn’t mean all sleep progress will be lost - just that flexibility is part of a sustainable routine.
Adjusting bedtime: An earlier bedtime may be needed if your child has had a tough day at crèche.
Nap flexibility: Allows longer naps if your child is unwell or needs extra rest.
Consistent routine: Stick to key sleep elements - predictable bedtime, a calming wind-down routine, and a familiar sleep environment. Even short routines hold value in maintaining sleep consistency.
Making the Most of Limited Time
Time feels tight when juggling work, parenting, and everything in between. Rather than stressing about how much time you have, focus on the quality of the moments you share with your child.
Small, meaningful connections: Pre-school pep talks, bath time chats, stories, and cuddles all help children feel secure, setting them up for better sleep.
Letting go of perfection: Some nights will feel like a win, others like survival mode - and that’s normal.
Maintaining Consistency with Other Caregivers
Whether grandparents, nannies, or childcare staff are involved, providing a clear handover that outlines your child’s routine and sleep needs can make a big difference. Clear expectations help maintain consistency while still allowing for different caregiver styles.
Transitioning from Work Mode to Parent Mode
Switching gears after a long day can be tough. Taking just a few minutes to decompress before engaging with your child can help. If rushing is unavoidable, focus on staying calm and present. This is so much easier said than done but babies and children pick up on stress, which can backfire at bedtime.
Making Life Easier with Go-To Routines
Life is busy - having a few go-to routines makes the chaos feel more manageable.
Simple, wind-down activities: Screen-free, calming pre-bedtime activities work best.
Quick, reliable dinners: Have a few go-to meals for hectic evenings.
Shortcuts when needed: Motion naps, contact naps, or an earlier bedtime won’t derail sleep long term. Remember the 80/20 rule! These are often unavoidable with the demands of busy mum life, especially juggling after-school activities and other commitments.
When Things Go Off Track & Sleep Still Feels Challenging
Setbacks are part of the journey, and one bad night (or even week) won’t undo all your hard work. When things go off track, try these simple resets:
Return to Familiar Routines - Go back to your predictable bedtime routine and calming wind-down activities to bring some consistency back.
Use the Weekend to Reset - If naps or bedtime are disrupted, weekends can be a great time to catch up and re-establish sleep routines.
Adjust the Schedule if Needed - If things still don’t seem right, tweak your child’s schedule to better align with their sleep needs and wake windows. Sometimes, a schedule adjustment is also necessary to better fit the whole family's routine, like sibling school collections or other commitments.
Reach Out for Support - If sleep challenges persist, seeking help from friends, family, or a professional can provide the clarity and support needed to get things back on track.
Mum’s Well-Being Matters Too
Taking care of yourself is just as important as caring for your child. Be kind to yourself and remember that small, consistent efforts are enough - we’re not aiming for perfection.
When you prioritise your well-being, you’ll be better equipped to handle sleep challenges. Give yourself permission to take shortcuts when needed.
If you’re finding it hard to juggle your child’s sleep needs with the demands of a busy life, feel free to reach out and book a free 15-minute call to see how I can help you.
