How to Cope with Evening Loneliness as a Solo Parent

The quiet after the chaos: navigating the lonely evenings

The house is finally quiet. The dinner plates are stacked, homework battles are over (for now), and your child is tucked into bed—or at least somewhere near sleep. But as a solo parent, this is where another struggle often begins: the stillness of the evening, when you're alone with your thoughts, fatigue, and that persistent feeling you should be doing more for your child—or for yourself.

Many single parents of school-aged children experience this emotional dip after the daily busyness fades. Unlike the morning rush or the homework hustle, this loneliness is not so easy to solve with routines or checklists. It sits in your chest and lingers. But you're not alone in that experience—and there are ways to carry it with a little more grace, a little less guilt.

Understanding the emotional weight of solo parenting at night

When you’re raising a child alone, your emotional energy is continuously spent managing school runs, supporting learning challenges, and being the constant caregiver and encourager. By evening, there’s simply not much left in the tank. And yet, solo parents often carry a hidden expectation that they should use this time to plan ahead, connect deeper with their child, or finally catch up with the to-do list.

But what if this hour could be a moment of restoration instead of anxiety? It starts with recognizing that your need for peace and stillness is just as valid as all the responsibilities on your plate.

Balance your child’s needs and your need for solitude

Evenings are a powerful opportunity to foster connection—but that doesn’t mean you need to spend every moment actively engaging. With school-aged children between 6 and 12, it's important to encourage moments of independent, rewarding calm that still feel safe and meaningful.

One quiet and screen-free way to help your child unwind is through audio storytelling. For instance, the LISN Kids App on iOS and Android offers original audiobooks and immersive audio series designed specifically for kids ages 3 to 12. It gives your child a calming, imaginative experience that doesn’t require your full attention—and provides you a few guilt-free moments to sit, reflect, or simply breathe.

Redefine solitude: it's not absence, it's presence with yourself

Loneliness isn’t just being without company—it’s the pain of missing connection. But solitude, when reframed, can become something healing. Instead of filling your post-bedtime hours with distraction or guilt, try treating these moments as invitations to check in with yourself.

What do you need tonight? A few minutes of stretching? A warm drink in silence? Writing down the win of the day, however small? These intentional practices can mark your evenings with meaning and tenderness, especially when so much of your day has been given to others.

Still, it’s okay if some evenings feel heavy. On those nights, returning to a few calming tools can help regulate lingering stress. If you're searching for ideas, this guide on how to create calm moments when you’re alone at home with the kids offers simple, restorative rituals that fit even the most demanding days.

Combat the isolation by opening small doors to connection

If you find yourself craving adult conversation or support, you’re not weak—you’re responding to a completely human need. Solo parenting doesn’t mean you must do everything alone. But reaching out doesn’t always mean complicated planning.

Try texting a fellow parent just to ask how their day went. Join a local or online group for single parents. If you haven’t yet, this article on reducing parental stress as a solo parent has insight on finding both space and support.

Let go of unrealistic evening expectations

Sometimes the loneliness of nighttime is amplified by the internal shame that you’re not doing enough. You didn’t have a deep conversation with your child. You let them have screen time while you folded laundry. Dinner wasn’t homemade.

But your child is more affected by how safe, loved, and supported they feel today—not whether everything looked perfect. Try shifting the goal from perfection to presence. Even a five-minute snuggle, a bedtime story, or a simple shared laugh is deeply nourishing to a child. If you're concerned about finding meaningful connection despite exhaustion, check out this piece on how to spend meaningful time with your kids even when you’re super busy.

Keep evenings nourishing for both of you

Evenings don’t need to be dramatic, deeply productive, or emotionally intense to be meaningful. Sometimes, they just need to be manageable. A time where both you and your child can wind down and feel safe. Where a bit of calm is enough.

On weekends, when time allows, you might want to create shared low-key experiences—baking something simple, picking a favorite audiobook, or doing a quiet craft. For inspiration, this resource on creative at-home activities for single parents with school-aged kids offers simple ideas that don't require extra energy or planning.

You don’t have to get it perfect—just keep showing up

If tonight feels hard, that’s okay. If you’re reading this while feeling alone, know this: you’re doing one of the hardest jobs with love, grit, and presence. Solitude isn’t a sign you’re failing—it’s what allows you to listen gently to yourself and start again tomorrow.