How to Work Overnights As a Single Parent: Child and Self Care

Last Updated: October 7, 2022 References

Ugh, it feels like you just went to sleep, how is the alarm going off already? Working nights is tough, but working nights as a single parent is infinitely tougher. After a long shift at work, you’ve still got to be there for your child, caring for them and fostering a healthy relationship. While there may not be much you can do about your work schedule, luckily, there are things you can do to make you and your child’s life feel more stable and manageable.

Method 1

Method 1 of 3:

Overnight Childcare

1
Ask a friend or family member to watch your child if possible. Reach out to close friends or family members to see if you can hire them to watch your child while you work overnight. They may be able to come over to your home, or you can drop your child off with them for the night. You could also try asking a neighbor that you trust if they can babysit for you while you’re at work.^{[1]
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- If you have the option, try hiring a friend or relative to watch your child at your home while you work. That way, your child can sleep in their own bed and may feel more comfortable.
- While some friends or relatives may babysit for free, you can try to entice them by paying them as well.
2
Hire an au pair if you can afford it. An au pair, also known as a live-in nanny, is a person you hire to actually live in your home and help you take care of your child. Search online for an au pair service in your area and contact them to arrange a meeting with potential nannies. If you’re able to afford it and you’re happy with one of the candidates, you can hire them to watch your child while you work at night and help out with caring for your child during the day.^{[2]
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- An au pair can also do things like pick up your child from school and prepare meals for them.
- Use a professional au pair service so you can be sure they’re certified and trained.
- Look for someone who has experience working with children the same age as yours, as well as a genuine love for children. They should also demonstrate integrity and a strong sense of responsibility.^{[3]
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  Expert Source
  
  Julie Wright, MFT
  Parenting & Baby Sleep Specialist
  Expert Interview. 10 March 2020.}
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3
Use a licensed service if you choose to hire a sitter. If you’d like to hire an overnight babysitter to come to your home to watch your child, look online for an agency or a service in your area. Contact them to find out their rates and schedule an appointment to meet with a sitter. If you’re happy with them, you can schedule them to come over to watch your child when you need to head to work.^{[4]
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- Professional babysitting services have sitters that have been certified and licensed.
- If there are multiple services in your area, check out some online reviews to help you make your decision.
4
Get a background check if you hire someone you don’t know. If a friend or family member recommends a sitter for you to use, ask them to get a background check, just to be safe.^{[5]
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Expert Source

Julie Wright, MFT
Parenting & Baby Sleep Specialist
Expert Interview. 10 March 2020.} They’ll need to go to your local sheriff or police station, request a background check, submit their information, and pay a fee. Once their check comes in, you can review it for any worrying criminal history and make sure it’s up to snuff before you choose to hire them.^{[6]
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- Remember, they’ll be with your child in your home all night, so you want to be sure you can trust them.
5
Prepare your overnight sitter with everything they’ll need. If your child has medical issues, make sure the sitter knows about them. Tell them about your routine and any rules your child needs to follow. If you have a baby or your child will eat dinner with your sitter, make sure they know where the food is located and how to prepare it. Give them your contact information so they reach out if they have any questions or problems.^{[7]
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- Show your sitter how you would handle certain situations so they can follow your lead. For instance, if there’s a certain way you give your child food or help them brush their teeth, show your sitter how it’s done so they’re prepared for it.
- Make sure your sitter knows your schedule is well so they know exactly where you’ll be if they need you and when you’ll be back.
- Let your sitter know if it’s okay if they sleep while your child sleeps. If you’re uncomfortable with that, tell them upfront what you expect.
6
Look for an overnight daycare if you need to drop your child off. Search online for licensed overnight daycare providers who watch children at their home while their parents work. You can drop your child off before you start your shift and then pick them up once you get off. Choose a licensed provider so you can rest assured that they’re qualified and have been vetted with a background check.^{[8]
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- Many overnight daycare providers operate out of their own homes, but there may be a 24-hour daycare facility in your area that you can use as well.
- Licensed daycare providers have also been certified in CPR.

Method 2

Method 2 of 3:

Daily Routine

1
Try to go to bed as soon as possible once you get home. If your child goes to school, drop them off and then head back home to get some sleep. Use a daycare or a sitter if your child doesn’t go to school. Drop them off at a daycare or hire a sitter for a few hours so you can get some quality sleep.^{[9]
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- You need to try to make up as much sleep as you can during the day, but if you have a child at home, you can’t leave them unattended while you rest.
2
Create a dark environment to help you sleep during the day. Close your blinds or try sleeping with an eye mask to block out the light. Try using earplugs or a white noise machine to help block outside noise that could wake you up. Make a comfortable and dark room to help your body settle into some restful, restorative sleep.^{[10]
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- Consider turning off your phone as well, unless you’re on call and need to leave it on.
3
Pick your child up from school or daycare or organize a carpool. Set an alarm to make sure you make it to your child’s school or daycare in time to pick them up. If you can’t always pick them up in the afternoons, talk to other parents at your school or contact your school’s office to see if they have a carpool schedule. Sign up or organize a schedule so your child can get a ride home if you aren’t able to pick them up because you’re at work or need the extra sleep.^{[11]
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- You can organize with just a few parents as well. For instance, if Sarah can’t pick up her child on Mondays and Wednesdays, you can do it for her and she can pick up your child on Tuesdays and Thursdays.
4
Set aside time for making or picking up dinner. Establish regular mealtimes to build stability and routine into your daily schedule. Even if your child has to eat dinner with a sitter, have it set for the same time every day. If you can, try turning on a slow cooker when you get home or ordering some food to be picked up or delivered in time for dinner.^{[12]
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- You may also be able to ask your sitter or nanny to make dinner as well.
- Some overnight daycare services may include meals. If they don’t, you may be able to pay for them to make dinner if you’re unable to.
5
Help your child out with homework if they need it. If your child goes to school, check with them when they get home to see if they have homework. Set up a homework-friendly area in your home that has paper, pencils, rulers, or anything else they need to focus on their homework. Ask them if they need help and try to give them a hand if they do.^{[13]
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- Nobody likes homework, but it can still be a great chance for you to spend some time and bond with your kiddo.
- Try minimizing distractions like TV and music during homework time so they can focus.
6
Spend some time hanging out and having fun with your child. Schedule some family activities for you and your child to just spend time having fun together such as playing games, watching a movie, or going for a walk. Spending time as a family will strengthen your bond, help develop positive behaviors, and build up your child’s self-esteem.^{[14]
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- If you’re super worn out from a long day, try a relaxing activity you guys can do together. Playing a video game or watching a fun show together can be some great quality time.
- Use your quality time to check in with your child and talk to them about how they’re doing and how they’re feeling.
7
Develop a bedtime routine for your child. No matter what childcare option you choose, establish a set routine for bedtime and stick to it. Get your childcare provider on board with it as well so your child has a stable nightly schedule, which can help them get to sleep and feel less nervous when you’re away at work.^{[15]
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- Your routine can look completely different than another parent’s routine. The key is that it’s consistent.

Method 3

Method 3 of 3:

Self-Care

1
Get as much sleep as you can during the day. Since you’re working overnight, your sleep schedule may not be in line with other people, so it’s super important that you sleep as much as you can when you can. Prioritize getting the sleep you need over other tasks and hobbies. When your child is napping or at school, try to get some sleep.^{[16]
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- Try holding off on binge-watching that new show until you have some time off and can make up your sleep.
- You need to be as rested as you possibly can be so you’re able to look after your kids and stay alert at work.
2
Eat a healthy diet to keep up your energy levels. You’re a working parent who’s up late at night—you need to take care of yourself! Not just for your own sake, but for your kid’s sake too. Avoid the temptation to snack on unhealthy processed food or chow down on junk food after your shift. Stick with whole grains, quality protein sources like chicken, beef, or tofu, and tons of healthy veggies to give your body the nutrition it needs to stay healthy and active.^{[17]
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- It can be tempting to have sugary sodas and snack food while you’re working. But sweetened or processed food and drinks can come with a crash once the sugar rush wears off.
- Making healthy eating choices can be tough when you’re exhausted from working and being a parent. Try cooking large meals when you’re off that you can pack into containers to eat at work.
3
Try to get 15-30 minutes of daily exercise to take care of your body. It may seem counterintuitive, but getting a few minutes of exercise each day can help boost your energy levels and improve your overall health. It doesn’t have to be anything crazy. Even a light jog, a nice walk, or a pleasant bike ride can help get your blood pumping and give you the health benefits.^{[18]
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- 5-10 minutes of jump rope can be a heck of a good workout that doesn’t cut into your schedule too much.
4
Communicate with your employer so they understand your situation. Anyone who’s a parent knows that things can suddenly come up, but if you don’t have an honest and open relationship with your employer, they may not know what you’re going through. Try talking to your boss about your situation so they’ll be more understanding if you have to be a few minutes late or need to leave suddenly to take care of an emergency.^{[19]
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- You don’t have to tell them everything about your personal life, but briefly explaining that you have a child at home that you may need to check on if something comes up can help smooth over any issues that may pop up in the future.

Expert Q&A
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Question

How do you get your child ready for bed?

Julie Wright, MFT
Parenting & Baby Sleep Specialist
Julie Wright is a Marriage and Family Therapist and the co-founder of The Happy Sleeper, which offers sleep consulting and online baby sleep classes. Julie is a licensed psychotherapist specializing in babies, children, and their parents, and the co-author of two best selling parenting books (The Happy Sleeper and Now Say This) published by Penguin Random House. She created the popular Wright Mommy, Daddy and Me program in Los Angeles, California, which provides support and learning for new parents. Julie's work has been mentioned in The New York Times, The Washington Post, and NPR. Julie received her training at the Cedars Sinai Early Childhood Center.

Julie Wright, MFT

Parenting & Baby Sleep Specialist

Expert Answer

Support wikiHow by unlocking this expert answer.

About an hour before bedtime, start the wind-down process: turn off the TV and any devices, close the window if it's still light out, and just generally start slowing down. That will help your child's body know it's almost time for sleep.
Question

How do I choose someone to babysit my child?

Julie Wright, MFT
Parenting & Baby Sleep Specialist
Julie Wright is a Marriage and Family Therapist and the co-founder of The Happy Sleeper, which offers sleep consulting and online baby sleep classes. Julie is a licensed psychotherapist specializing in babies, children, and their parents, and the co-author of two best selling parenting books (The Happy Sleeper and Now Say This) published by Penguin Random House. She created the popular Wright Mommy, Daddy and Me program in Los Angeles, California, which provides support and learning for new parents. Julie's work has been mentioned in The New York Times, The Washington Post, and NPR. Julie received her training at the Cedars Sinai Early Childhood Center.

Julie Wright, MFT

Parenting & Baby Sleep Specialist

Expert Answer

Support wikiHow by unlocking this expert answer.

The most important characteristics in a babysitter are a genuine love for children and plenty of experience working with them, along with integrity and a strong sense of responsibility. I also recommend parents do background checks and talk to all of your caretaker's references, just to be safe.

Warnings

Going too long without sleep can have serious impacts on your mental functioning. It can also be dangerous for your health. Make sure you get enough sleep when you can.^{[21]
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