What to Do the Morning After a Bad Night’s Sleep 

Parenting Perspective 

When you have barely slept, your nervous system is already overstimulated before your child even says ‘Mummy’. Your threshold for noise, mess, and emotional demands shrinks drastically, and yet the world does not pause. The toddler tantrums, the forgotten lunch box, the endless questions, are all which keeps coming.  

On days like this, you do not need to be perfect but all you need to be is intentional. Small, thoughtful decisions made early in the day can soften the impact of your exhaustion, on both you and your child. 

Anchor the Morning with Simplicity, Not Pressure 

Skip what is not essential.

Let go of the non-urgent. If it is not about feeding, safety, or emotional connection, it can wait. This is not the day to tidy the toy shelf or respond to every message. Protect your energy like a valuable resource, because it is a valuable.  

Signal safety with a calm tone, even if you are quiet.

You do not have to be bubbly. You just have to be kind. A gentle hello, a hand on your child’s head, or eye contact at breakfast reassures them: ‘Mummy is tired, but I am still here with you.’ 

Lower stimulation where you can.

Dim lights. Lower the volume. Turn off background noise. Sensory reduction is a hidden superpower on sleep, deprived days, it gives your nervous system space to recalibrate. 

Prepare a slow activity for your child.

Set up something like colouring, puzzles, or audio stories, activities that do not require your full presence but still engage them meaningfully. This buys you emotional breathing room while keeping the connection thread intact. 

Be honest with your child in an age-appropriate way.

Say: ‘Mummy did not sleep well, so I might move a bit slowly today. But I still love you, and I am glad you are here.’ This not only explains your mood, it models emotional literacy. 

You do not need to transform the day. You just need to protect its softness. That is the real win on tired mornings. 

Spiritual Insight 

One of the most beautiful truths in Islam is this: Allah Almighty rewards your intentions, even when your strength runs out. He sees everything; the tears you wiped in the dark. He knows the weight you carry without complaint. Still, He does not require perfection from the exhausted. 

A Reminder That Your Capacity Shifts 

Allah Almighty states in the noble Quran at Surah Al Baqarah (2), verse 286: 

“Allah (Almighty) does not place any burden on any human being except that which is within his capacity….” 

This Verse is not just reassurance, it is a lens through which to see your day. When you are sleep-deprived, your ‘capacity’ shifts. And that is allowed. It is Divine mercy, not failure. 

The Prophetic Model: Deeds are Judged by Intentions 

It is recorded in Sahih al-Bukhari that the holy Prophet Muhammad ﷺ said: 

“Indeed, deeds are only judged by intentions…” 

[Sahih al-Bukhari, 52] 

So if you get through the morning without shouting, or if you apologise when you do, that is worship. If you sit quietly beside your child, too tired to play but still choosing presence, that is worship. If you ask Allah for strength between sips of tea, that is worship. 

Your exhaustion is not a spiritual disqualification, but it is an invitation. Let it pull you closer to Allah Almighty, not deeper into guilt. And remember even on the mornings when you are running on empty, your love still reaches your child, because it is coming from a place deeper than sleep and that is coming from your soul.