As a parent, it is easy to put your children first and ensure they establish a good routine, and get to bed on time. However, it is also vital, as a parent, that you get enough quality sleep yourself. You need to be able to look after yourself first, to be the best parent and role model you can be for your children. Sleep is vital for both your physical and mental wellbeing, and can ensure you live a longer, happier, and healthier life.
Sleep is often at the bottom of the priority list, however, sleep deprivation can cause a range of problems, such as fatigue, depression, anxiety, impaired immune system, increased risk of heart attack, diabetes, and many more unfortunate conditions. Sleep is a practice that enables your body to recharge, helping you to feel fresh and alert when you wake up, as well as enabling your body and brain to function properly, and at an optimal level.
As a parent, it can be extremely difficult to navigate parenthood and your wellbeing at the same time. However, it is important to put in place your tools and strategies that will enable you to improve your sleep patterns and set yourself up for success.
Here are some top tips.
Learn about what works best for you and your family
There is no one-size-fits-all approach, as every family is different. As a parent, it is unrealistic to think you can just go to bed at a reasonable time and wake up late. It is important to start by observing and taking a note of your family’s patterns and what positive changes you think can be made to current sleeping habits for the good of the family. You can start by establishing a good routine with your children because once they are settled and are in a consistent habit with bedtime, you can start to implement your own routine. If you have a newborn, then you may consider additional measures, as their sleep cycles tend to be every few hours, which means you are more likely to be up at night more often. This could be asking for help, taking naps when your baby naps during the day, and starting sleep training.
Set a bedtime
It can be helpful to be disciplined with yourself and establish a set time you will head to bed each night. This will allow your body to get used to the routine and know when it is time to sleep, which can significantly help with falling asleep. This will, however, take some consistency and patience for your body and brain to get used to. Try to stick to this bedtime as much as possible, even on the weekends.
Create a bedtime routine
A bedtime routine is a great way to prepare your mind and body for a restful sleep. This should be around 1-2 hours before you plan to sleep. The activities you do during this time can be anything from showering, washing your face, brushing your teeth, reading a book, or listening to calming music. Doing an activity like this is great to establish your sleep cue, which will make you drowsy and your body will learn that when you complete this activity, it is time for sleep.
Where possible, try to avoid using technology such as your phone or the television, as the blue lights that are emitted by these devices can impact your ability to fall asleep, because it interferes with the brain’s production of melatonin, which is a hormone that controls your sleep patterns. Make sure you also avoid caffeine before bed, and any highly stimulating activities or exercise.
Reduce noise and light
Any light or noise that comes into your room can make it difficult to get to sleep and can cause a restless night’s sleep. Make sure you turn off all devices and make any necessary changes to block out the noise. If you live near a busy road or public transport, you may consider making bigger changes to your home, such as investing in soundproof doors, to ensure your sleep, and your family’s sleep is not disturbed regularly.
Make sure you are comfortable
Comfort is key when it comes to getting a good night’s sleep. Not only will it help you get to sleep quicker, but also ensure the quality of your sleep is good too, which is just as important as the hours you get. Firstly, you should find a bed and pillow that is comfortable and supports your body. This means that you may need a specialist mattress if you have any problems, for example, you suffer from back or neck pain. Secondly, you should consider the temperature of your room, and ensure it is not too hot, or too cold before you try to sleep. Your room should only be used to sleep, so try to avoid watching television or working in your bedroom, as this will impact your ability to fall asleep at night. Put up blackout blinds and curtains to ensure there are no lights outside that can disturb your sleeping environment. You may also decide to invest in additional measures to help you sleep such as lavender oil, candles, herbal tea, or sounds that have been curated for better sleep.
Be consistent
With every action that you take towards creating a new routine for you and your family, you should remain consistent. It will be extremely difficult at first, and you may find yourself just laying there staring at the ceiling for the first couple of weeks. But if you can stick to it, and repeat the same tasks and routine every day, your body and brain will soon get into a good habit and you will be sleeping better, and longer, in no time. When you stick to a routine, your children are also likely to stick to theirs, as they look up to you as a role model and want to mimic your behaviour.
Once you have established your pattern and are getting to sleep easier, you can then add a step and learn how to sleep deeper. Make sure you put to sleep at the top of your priority list, as it will have an impact on all areas of your life.
