How to Have a Good Night’s Sleep as a Parent
One of the things that every parent will struggle to get enough of is sleep. When we take home our newborns, many won’t have a solid night’s sleep for a while and once they do, they will be up earlier than you. Additionally, if you are a working parent, you will need to deal with work commitments alongside your child’s sleeping schedule. The importance of sleep is underrated, and getting the right amount of good quality sleep is something that every parent should strive for.
Not only will it make you feel prepared for the day ahead, but it will also improve your mood and your health. For some tips on how to get a good night’s sleep as a parent, keep reading below.
Create a Routine
As a parent, you will understand how important it is to get your child in a good routine. It will benefit their mind, productivity, mood, and sleep pattern. To help you get a decent sleep as a parent, you should consider creating your own bedtime routine. This includes timing your meals so that you don’t eat too late and setting yourself a bedtime. You should also carry out certain tasks before you sleep, so your mind can rest easy and get the 7-8 hours of rest it needs at the end of a long day.
Better Your Bed
Your bed needs to be a place where you feel comfortable and relaxed. When it comes to improving your sleep quality as a parent, you should take your time to find a new mattress. These popular mattresses are a great place to start browsing for some of the best mattresses. Here, you can research different mattress types and prices, so you can find one that suits your circumstance and preferences for a good night’s sleep. A good mattress is proven to make a positive difference when it comes to sleep quality and back pain.
Improve Your Bedroom
Once you have sorted out your bed, the next thing you should work on is improving your bedroom. The first thing you should do is try to limit the amount of light that enters the room, as natural light can disrupt your sleep. If your kids are young, you should use earplugs that allow you to hear alarms and a baby monitor, so you can be there when you’re needed. You should also make sure your bedroom has good ventilation and set it at the right temperature, as both can affect sleep quality.
Participate in Exercise
The mental and physical health benefits of regular daily exercise are something that we are all aware of. You should try getting your household involved, as it will teach valuable, healthy habits. As well as making us healthier and happier, exercising during the day will improve how well you sleep at night. If you don’t have time to exercise in the morning, you should do a quick 30 minutes at least an hour before bed. If you exercise too close to when you need to sleep, then it can actually wake you up.
Try to Relax
It may be difficult to find the time to relax, but it is essential if you want to sleep well at night. When you are trying to look after kids and juggle other important aspects of your life throughout the day, finding time to relax may feel impossible unless it’s right before bed. Even though relaxing before bed is crucial, you should also try to rest and rejuvenate using relaxation techniques during your day. This will do wonders when you are trying to get to sleep at night and is good for your mind and body too.
Limit Screen Time
After a long day looking after your little ones and completing important tasks, you may spend time staring at a screen to unwind before you fall asleep. Although this feels like a good way to prepare yourself for bed, scrolling through your phone or using your computer to get ahead for work tomorrow will wake your mind up and make it harder to sleep at night. When you use electronic devices, artificial blue light is emitted, which can suppress the release of melatonin and other sleep-inducing hormones.
Avoid Troublesome Beverages
When you feel tired throughout the day, it can be easy to consume high levels of caffeine to keep yourself awake and alert. However, if you drink caffeine later in the day, it can cause sleep disruptions and make it harder to nod off. Instead, you should avoid any caffeine 4 hours before you plan to go to sleep. Another drink that can cause trouble is alcohol. Many people use it to relax, but alcohol can reduce REM and disrupt your sleep. It can also make you feel really sleepy the following day.
We work hard to do what is right for our children and it is normal to put their habits and routine before your own. However, if you get sick or overexert yourself, then your household will struggle, so you should do your best to make your sleeping routine a priority.