Mum Surviving the Workday with 3 Hours of Sleep
You’ve had those days. You know those days. The ones where you have a teething tantrum at midnight, an accident of bed-wetting at 3 am, and then, just as your body is about to fall asleep, BEEP! Your alarm screeches as if it were an angry rooster, announcing the start of a new day.
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Most mums know the feeling of being groggy-headed and bleary-eyed after only three hours of sleep. We’re still expected to perform at work, daycare drop-offs, meetings, and other places, even though we may have just escaped a war zone.
What do you do if your brain feels like it is wading in porridge, and your body is begging for a nap by 9 am? You dig deep. You use every superhero-like skill you have, even if it means being sleep-deprived and coffee-fueled. If you’re a newbie or need a better strategy for surviving the day, these seven tips will help.
1. Grab Something Substantial With Your Coffee
Caffeine alone will not sustain you when you are running low on energy. Coffee is indeed the magic liquid that transforms “I can’t” into “I will try,” but without food, your energy boost will be short-lived, and you’ll crash.
Here’s the perfect breakfast for you: a protein-packed meal. Breakfast wraps with bacon and eggs, smoothies made of nut butter and oatmeal, or even breakfast rolls with bacon and egg. It’s not about a gourmet dish, but rather balance: protein + carb + fat. This gives you the energy your body needs, especially when it’s running on fumes. You can pick up something from a cafe if you don’t have the time to make it yourself. Grab-and-go meals are available at many places. They’re filling and nutritious.
Why it matters: Low sugar levels can lead to low energy, irritability, and brain fog. They may also increase the likelihood of you weeping in a team meeting. Choose a snack that will last you until lunch instead of the sugary muffin.
2. Let Go of Perfection and Embrace the Wrinkled Look
You are late for work. You forgot to iron the shirt. You forgot to iron your shirt.
Deep Breath
It is not the time for perfection. Today is the perfect day to embrace your inner “I just woke up this way” energy. Scrunched shirts? You can call it “boho Chic.” What about wrinkled pants? It’s called “relaxed fitting.” Mismatched earrings are also acceptable. “Quirky style icon.”
Parenting makes us let go of control, and that includes our appearance. Reframe the situation to avoid spiraling into anxiety: You made it out of your house. You are there. You have done the impossible. You are wearing a wrinkled outfit as a badge of honor.
Quick tip: Store a light scarf, dry shampoo, and a neutral cardigan either in your car or work drawer. Instant polish is great for style emergencies.
3. Do Not Play the Kids’ Music, but rather crank the Tunes
When you have only three hours’ sleep, it’s not a good idea to drag yourself through traffic in the morning with The Wiggles. Kids’ playlists work well for school runs. But this morning, you should listen to Beyonce or ’90s dance music, whatever gets your blood flowing and mood up.
Music can change your mood in minutes. Singing, even if it’s bad, increases oxygen flow and endorphins. Get your kids to dance in the backseat while you blast your favorite feel-good music. You may not feel less tired, but you will certainly feel more alive.
Negotiate if your child insists that they want their music. Fairness in action: “Mum’s music for 15 minutes and then it’s your turn.”
4. Drink Water Like it’s Your Job
It’s easy to reach for another (or third) cup of coffee when we’re feeling tired. But caffeine dehydrates, and dehydration exacerbates exhaustion. Drinking more water is one of the easiest and most effective ways to fight fatigue.
Drink water throughout the day, not just after lunch. Your lips will be dry, and you’ll feel sluggish. If you tend to forget, start with a large glass of water in the morning. Keep a bottle at your desk and keep track of your intake. Add lemon, cucumber, or berries to plain water if it bores you.
Why it works: It causes headaches and reduces our cognitive function. We also feel more exhausted. Staying hydrated helps you maintain a stable energy level and can help you meet deadlines and attend meetings.
5. Sneak a Nap in (Yes, Seriously)
We know. What about napping at work? It sounds impossible. Even a 15-minute nap at lunch can work wonders. Use the time you spend on a train or bus to reset your brain. If you are driving, park in a shaded area, recline your seat, and set an alarm on your phone. There’s no shame in a midday restart.
It’s not about a little indulgence, it’s about your survival. Power naps improve alertness, mood, and memory. When you’re so tired, any boost is welcome.
Bonus tip: Always keep a small travel blanket and an eye mask in your car. Comfort is important.
6. Get Your Body Moving, Even Just a Little
People who are exhausted tend to stay still in the hope that their inactivity will recharge them. However, moving can energize you.
Even a 10-minute walk around the block will improve your concentration and get your blood moving. Step outside to get some fresh air if your job permits. Stretching at your desk is enough to keep you from feeling sluggish.
Regular, gentle movements can improve mood and alertness. This also helps reduce stress, which is something we need less of when we are sleep-deprived.
7. Keep Smart Snacks at Hand
Sugary drinks and vending machine candy bars are very tempting when you’re exhausted. Sugar crashes are often followed by sugar highs, which can be more intense when you’re on a low energy level.
You can also eat boiled eggs with hummus, crackers, and nuts, or energy balls with peanut butter and oats.
You can keep a small stash of healthy snacks on your desk or in your handbag. You’ll be glad you were prepared when the slump at 3 pm hits.
Get Through the Day
Do not be hard on yourself. You aren’t failing if you feel behind, overwhelmed, or even a little teary. You are doing your best and showing up despite barely getting any sleep. This is enough.
Refuse to attend a meeting that is not urgent. Is it possible to reschedule the meeting? Can your manager give you some breathing room? You don’t have to be ashamed of saying, “I had an awful night,” if your workplace supports parents. Burnout is not good for anyone.
Don’t make important decisions on less than three hours’ sleep. You’re likely to be unable to make good decisions, and you may have heightened emotions. You should not do anything major until after you have slept for at least one night.
The Day Has Finally Come…
After work, let go of the need to accomplish everything. Dinner does not have to be extravagant. It’s okay to watch TV. Comfort is more important than perfection. Allow your partner or older children to help you where they can. If you need to order in, do so. Now, your main goal is to sleep.
When it’s time to go to bed, don’t scroll through your emails or doom-scroll. Let go of screens and get into bed. You deserve every minute of rest.
Final Thoughts
Even when parenting while working, it’s a difficult juggling act. A sleep-deprived parent should be commended and not shamed. Congratulations if you have made it through the day with only three hours of sleep. Congratulations! You have pulled off yet another miracle.
You are proof that mothers are made from caffeine, resilient, ceaseless, and pure love. When you finally rest tonight, let yourself know that you had a great day. Even if your shirt is wrinkled.
