Sweet Dreams: 10 Sleep Tips for Busy Parents
- Gulnoz Saydamin
- May 27, 2023
- 4 min read
As a parent, finding time for a good night's sleep can often feel like finding a needle in a haystack. Between managing 'Operation: Household' and providing 24/7 care for your little ones, the elusive 7-9 hours of sleep might seem like a fairy tale. Fear not! This article brings you nine tried-and-true, parent-approved, and scientifically-backed tips to help you reclaim your night's sleep, step by step -one, one Zzz at a time.
Tip 1: The Family Bedtime Routine
Building a consistent bedtime routine isn't just for the kiddos. From a bath-time splashdown for them to a tranquil tea time for you, your joint routine can send a powerful message to everyone's body: it's time to sleep [1]. Research shows that routines help signal our internal body clocks or "circadian rhythms" [2], making sleep easier and more restful.
Tip 2: A Family-wide Screen Curfew
Let's face it: we're all a little screen-obsessed. But did you know that the blue light emitted from screens can suppress melatonin, a hormone crucial for sleep [3]? Try implementing a family-wide screen curfew an hour before bed, making way for storytime or a family chat instead.
Tip 3: Create a Slumber Haven
Keeping your bedroom cool and dark can significantly improve your sleep quality [4]. Consider using blackout curtains or an eye mask. But don't stop there. Check on your kids' rooms too; a peaceful sleep environment for them means a more restful night for you!
Tip 4: Synchronize Sleep Schedules
Now, here's a radical idea. What if you went to bed at the same time as your kids, occasionally? Especially if they sleep around 7 or 8 PM. It may seem unconventional, but it's worth trying if it meshes with your schedule. It could help make up for lost sleep hours and build stronger family bonds.
Tip 5: Invest in Comfort
A comfortable mattress and pillows are not just luxuries; they are investments in better sleep [5]. And remember, what's good for the parent is good for the child, so ensure your kids' beds are comfy and supportive too.
Tip 6: Master the Art of Strategic Napping
As a parent, every minute counts, especially when it comes to catching up on sleep. Napping can be an incredibly helpful tool in your sleep strategy arsenal. However, the key is to nap strategically. Synchronize your power naps with your child's naptime and limit them to 20-30 minutes to avoid late-night wakefulness. Remember, these quick refueling breaks are not indulgences, but necessary tools to navigate your busy day.
Tip 7: Repay Your 'Sleep Debt' Regularly
Life as a parent can often lead to sleep debt - when you're not getting the quantity or quality of sleep you need [6]. Consider catching a nap when your toddler naps or setting aside time for rest during the day. Remember, you're not being lazy; you're investing in your health.
Tip 8: Be Wise with Caffeine and Alcohol
We all love that afternoon coffee or the occasional glass of wine in the evening, don't we? But moderation is key, as these can disrupt our sleep [7]. Switch to herbal tea in the afternoon or try a nightcap-free evening, demonstrating healthy habits for your kids along the way.
Tip 9: Stress Management – It's Family Business
Stress can be the arch-nemesis of a good night's sleep. Incorporate stress management practices like family yoga sessions or individual meditation into your routine. It's a win-win: better sleep for you, valuable life skills for your children.
Tip 10: Seek Support - It Takes a Village
Sleep challenges? You're not alone. Don't shy away from seeking support. It could be sharing responsibilities with your partner, enlisting a trusted babysitter for an evening off, or seeking guidance from a sleep therapist or coach. And visiting our Website, reading our Blog, Booking Your Session.
Getting enough sleep is crucial for your health and well-being as a parent. By implementing these eight tips, you can create a sleep-friendly environment, manage stress and anxiety, and establish healthy sleep habits that will support your overall health and ability to care for your children. Remember, getting enough sleep is not a luxury, it's a necessity for your well-being. As the instruction on the plane: "Put the oxygen mask on yourself first, then on your child".⠀
Gulnoz
Your Life Coach for Parents
Reminder: Healthier&Happier Parents = Healthier&Happier Children!
References:
Mindell, J. A., Li, A. M., Sadeh, A., Kwon, R., & Goh, D. Y. (2015). Bedtime routines for young children: a dose-dependent association with sleep outcomes. Sleep, 38(5), 717–722. Link
Roenneberg, T., & Merrow, M. (2016). The Circadian Clock and Human Health. Current Biology, 26(10), R432–R443. Link
Bedrosian, T. A., & Nelson, R. J. (2017). Timing of light exposure affects mood and brain circuits. Translational Psychiatry, 7(1), e1017–e1017. Link
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31, 14. Link
Jacobson, B. H., Gemmell, H. A., Hayes, B. M., & Altena, T. S. (2008). Effectiveness of a selected bedding system on quality of sleep, low back pain, shoulder pain, and spine stiffness. Journal of Chiropractic Medicine, 7(1), 1–8. Link
Watson, N. F., Badr, M. S., Belenky, G., Bliwise, D. L., Buxton, O. M., Buysse, D., Dinges, D. F., Gangwisch, J., Grandner, M. A., Kushida, C., Malhotra, R. K., Martin, J. L., Patel, S. R., Quan, S. F., & Tasali, E. (2015). Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 38(6), 843–844. Link
Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, sleep disorders and alcohol use and abuse. Sleep Medicine Reviews, 5(4), 287–297. Link
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