One of the hardest parts of managing motherhood and a career is trying to keep going when you have not slept.
Sick kids, middle‑of‑the‑night wakeups, newborn chaos, or in my case, a 10‑month‑old and a 2.5‑year‑old who tag‑team their sleep schedules. It feels nearly impossible to show up as your best self at work when you have been running on fumes for months... and years.
This story is designed to arm you with the practical tips on how to show up at work after sleepless nights (and keep reading) and how employers can better support you and set expectations through it all.
The peak of the “no sleep era” during the 2 under 2 phase
How to show up at work (even when you are running on very little sleep)
1. Get ready for the day even if you aren’t leaving your house
No “I’m just surviving today” energy.
Put on real clothes
Do your hair
Swipe on some make up
Even if you are not on camera, looking put together can help you feel put together. It tells your brain “hey we are professional people, not pajama people.”
2. Eat a nutritious breakfast to give you energy
Your toddler’s leftover pancakes do not count.
Prioritize protein
Drink water before your second coffee
And yes — make that second coffee if you need it
Low sleep + no fuel = guaranteed crash by 11 am.
3. Pick your big 3 and let the rest be extra
You are not doing 27 things at peak performance today realistically.
Ask yourself:
What absolutely must move forward?
Where do I need to be my sharpest?
What can wait 24 hours?
Protect your energy for what matters most.
4. Say it out loud if you are at 80% today
Strong leaders communicate capacity.
Try:
I am prioritizing X and Y today – Z may take me a little longer
I may need a bit of flexibility on timing
Being clear and intentional with sharing your priorities and what you can handle can go a long way by building a transparent, trusting relationship with your manager.
5. Tag in your home team
You are not required to be the CEO of everything.
Divide and conquer dinner
Ask for a solo 10-minute reset
Delegate something you normally “just handle”
Support is a strategy— not a weakness. If you do not have support in the traditional sense, don’t be afraid to turn on the TV for a few minutes to take a breather. You deserve it!
6. Step outside before you spiral
Fresh air is wildly underrated.
Try a 5-10 minute porch sit with your coffee
Take a quick walk before logging on
Go for a walking meeting if you can swing it
Sunlight and movement are truly an instant mental reset.
A quick walk with an extra cute “weighted vest” helps revitalize after a rough night of sleep
7. Use music as a mood boost
Energy is contagious and music can help bring it out.
Play one hype song while getting ready
Have a 3-minute kitchen dance party with the kids during breakfast
Put on focus music during deep work
You cannot always control the night, but you can absolutely influence the vibes you surround yourself with during the day!
8. Lower the bar for perfect — not for professional
Skip:
Overthinking emails
Unnecessary perfection
Volunteering to take on extra when you are at max capacity
Keep:
Preparation
Focus
Follow-throughs
High performance is not about perfect conditions — it’s about the choices you make with the energy you have. When sleep is scarce and expectations stay high, you do not need superhuman stamina. You need clarity, boundaries, fuel, and a little self‑leadership. Feeling tired calls for a more thoughtful way of moving through your day. You really can be a present mom and a powerful professional... even on four hours of sleep.
How companies and leaders can support moms in their “no sleep era”
What working moms really need to help get through this season of life is thoughtful systems that reduce pressure, protect time, and acknowledge the realities of raising young kids while building a career.
Here are a few ways leaders and organizations can better support parents during this season:
1. Implement predictable meeting blocks (and protect them)
Back-to-back meetings drain anyone, but they can be especially tough when you have been up half the nights. Predictability is one of the easiest gifts a company can give a tired parent.
Leaders can help by creating:
Core meeting hours (i.e. 10 am - 3 pm)
Protected deep-work blocks
No-meeting mornings after heavy deliverable days
Flex windows for parents navigating school drop-off, doctors visits, or sick days
2. Offer expert resources that may lighten the mental load
A tired parent also needs support to solve the actual problems behind their exhaustion. Small micro-investments that can deliver massive returns in energy, engagement, and retention of working moms.
Companies can consider offering or subsidizing:
Sleep consultants such as Mommywise and Sleep Wise Consulting who offer services nationwide
Maternal wellness coaches who guide everything from transitions back to work to mental load management, like Marcella Kelson, MSc, LMSW
Feeding resources like Solid Starts or BLW Meals
Development and tracking resources like Huckleberry and Wonder Weeks
3. Create a culture of camaraderie and team support
Modeling behavior as a leader makes employees feel empowered to speak up and communicate when they need the extra support or an hour back in their workday to step away and reset. Setting these norms reduces shame, hiding, and increases team connection.
As a leader, let your team know:
If your kid is sick, send a quick note — no long explanation needed
If you’re running at 70% today, say it out loud so we can rally
If you need to step out for 20 minutes, do it, we will cover
4. Implement predictable meeting blocks (and protect them)
Consider ways to give working moms back what they need most – capacity. These little gestures can go a long way!
Meal gift cards during peak season through DoorDash Corporate
Access to backup childcare networks like Kindercare or Care.com
Once a quarter “reset” day for working parents
The takeaway? When companies create real support for working moms, everyone wins. Moms feel protected, teams stay energized, and the business benefits from retaining the people who consistently deliver at a high level. These are practical systems that give parents the capacity to keep showing up strong, even in the hardest seasons.
Supportive managers and a culture of camaraderie truly make all the difference
