Sleep Challenges and Solutions for Working Parents
By Jade LiManni, MASTER Sleep Consultant
As a fellow mom and pediatric sleep consultant, I know first-hand the unique challenges that working parents face when it comes to ensuring their children get the sleep they need. Between juggling work responsibilities and managing the myriad of tasks that come with parenting, it's easy to see how sleep can sometimes fall by the wayside. However, a good night’s sleep is crucial for children’s development, mood, and overall well-being.
This blog provides practical solutions and tips to help you manage your child's sleep, especially when you have less control over their daytime schedule at daycare.
The Crucial Role of Overnight Sleep
For working parents, nighttime sleep is often the one aspect of your child’s schedule that you can control. Quality overnight sleep is vital because it sets the foundation for your child's mood, behavior, and health. Adequate sleep helps with brain development, emotional regulation, and physical growth. Research shows that children who don’t get enough sleep are more likely to experience behavioral issues, difficulty with concentration, and increased susceptibility to illness.
Understanding Pediatric Sleep Needs
Before diving into solutions, let’s briefly review pediatric sleep needs from the American Academy of Pediatrics. Sleep requirements vary by age:
Infants (0-1 year): 12-16 hours per day
Toddlers (1-3 years): 11-14 hours per day
Preschoolers (3-5 years): 10-13 hours per day
School-aged children (6-12 years): 9-12 hours per day
Teenagers (13-18 years): 8-10 hours per day
Understanding these needs helps you establish a realistic sleep schedule and recognize when your child might be falling short.
Managing Sleep When Daycare is Involved
When your child is in daycare, their sleep schedule might be influenced by other children’s schedules and the daycare’s routine. For example, you may have an earlier drop-off for your younger child who only has a 1.5 hour wake window. By the time 8:30 a.m. approaches, it’s already time for the younger child’s nap — but this time also coincides with peak drop-off time for older children! Your younger child may then be awoken early from their nap due to the incoming noise and movement around them, which disrupts their nap schedule.
It’s also possible your child may get put down for their nap later than their wake window outlines due to daycare scheduling, so they become overtired. This can throw off the entire schedule and make for a difficult bedtime.
While these scenarios are common, they are unfortunately out of your control. The good news is, there are tried-and-true strategies to help maintain good sleep habits, even when you can’t control every aspect of your child’s day…
1
Establish a consistent bedtime routine
Creating a calming bedtime routine at home is essential. This routine signals to your child that it’s time to wind down and prepare for sleep.
Activities might include:
Bath Time: A warm bath can be soothing and help your child relax.
Massage/Lotion: A comforting massage paired with a snuggly pair of PJs
Reading: Reading a book together can be a calming end to the day.
Consistent Timing: If your child is 8 months or older, aim to start the bedtime routine at the same time every night. If your child is younger than 8 months or not on a 2-nap schedule yet, make sure their last wake window is age-appropriate.
Even if your child’s day is busy, a predictable bedtime routine can provide comfort and stability, making bedtime easier for everyone.
2
Communicate with Daycare Providers
It’s important to collaborate with your child’s daycare providers to ensure that they support your sleep goals. (This is a process we help our clients with all the time when they are sleep training their children!)
Here’s how you can foster a cooperative relationship with daycare:
Discuss Sleep Needs: Talk with your daycare provider about your child’s sleep needs and habits. Share your goals and ask if they can help reinforce them during nap times like not feeding, rocking, or giving a pacifier for sleep. Our sleep consultants provide templates ready-to-go for this process that you can fill in with your child’s sleep needs for daycare.
Request Age-Appropriate Nap Times: If possible, request that naps be age-appropriate by giving them an ideal wake window for your child (for example, 1.5-2hrs between naps for a 4-month-old). If your child is older (7/8 months or over), ask daycare to stick with your child’s scheduled nap times consistently each day. Consistency helps maintain your child’s overall sleep rhythm.
Implement Sleep Tools: Ask your daycare if they are open to using “good” sleep props (yes, there are bad AND good sleep props!) like sound machines to help drown out background noise and create a more peaceful sleep environment. Find out if you are allowed to bring an extra sleep sack from home for your child. Often times, a sleep sack can be a good cue for children that sleep is near if they are used to using one at home. Bonus if it’s washed at home with your laundry detergent, too – it will give their sense of smell a taste of home! Do ask daycare if there is a darker/less stimulating corner of the room that your child could nap in, especially if they do need an early morning nap that coincides with other families’ drop-off times.
3
Prioritize Overnight Sleep at home
Since your control over daytime sleep might be limited, focus on optimizing overnight sleep.
Here are some tips:
Create a Sleep-Conducive Environment: Ensure your child’s bedroom is dark, quiet, and cool. Consider blackout curtains and a white noise machine if needed.
Monitor Sleep Duration: Use a sleep log to track your child’s sleep patterns and ensure they are getting the recommended amount of sleep. If your child isn’t napping great at daycare in the beginning, plan on them catching up on some overnight sleep at home in their main environment
Avoid Stimulants Before Bed: Ensure screen time ends at least 2 hours before bedtime and avoid sugary snacks close to bedtime. It can be a good idea to invest in blue blocking glasses for your child (they’re not just for adults!)
Balancing Sleep with Busy Schedules
Balancing work and parenting can be challenging, but prioritizing your child’s sleep can make a big difference in their behavior and overall happiness. It is important to remain flexible, though. Understand that occasional disruptions are normal. The key is consistency and flexibility. If your child’s sleep schedule gets off track, gently guide them back to their routine or help course-correct with overnight sleep. Don’t hesitate to ask for help from family members or consider hiring a sleep consultant if needed. Sometimes, a little extra support can make a big difference.
As working parents, managing your child’s sleep can feel like another daunting task, but with a bit of planning and collaboration with your daycare, you can create a sleep-friendly environment that supports your child’s health and development. By focusing on a consistent bedtime routine, communicating with caregivers, and incorporating “good” sleep props where you can, you can help ensure that your child gets the restful sleep they need.
We Are Here to Help!
Remember, every family is unique, and finding the right balance may take time. Be patient with yourself and your child as you navigate this journey. With a little effort and attention, you can create a sleep routine that works for your family and supports your child’s well-being.
If you have any specific questions or need personalized advice, feel free to reach out and schedule a free discovery call. We’d love to support you every step of the way.
All team members have completed training with Kelly and have learned the Murray Method. Kelly continues to support, guide and oversee the Sleep Squad as they work with the families who trust in us. This way, all clients are able to experience the same amazing results (and lots and lots of sleep).
Sweet Dreams…
Kelly Murray is a certified sleep coach for adults and children based in Chicago offering sleep coaching services nationwide.
