10 ways to Improve Sleep Quality for Parents: A Guide to Restful Nights
As parents, getting enough sleep can feel like a distant dream. Between juggling responsibilities and tending to the sleep needs of our little ones, our own sleep often takes a backseat. However, prioritising your sleep is crucial for your overall well-being and ability to be the best parent you can be. Here are ten ways you can support your journey to restful nights, moving the focus from changing your baby or child’s sleep (so often we’re told that sleep training is the key) to focusing on your own sleep quality,
Establish a Consistent Bedtime Routine: Falling into bed after frantically running round tidying or after a huge doomscroll session is not conducive to sleep! Creating a calming bedtime routine can signal to your body that it's time to wind down. Consider activities like reading a book, taking a warm bath, or practicing gentle stretching exercises to relax your mind and body before bed.
Get the right type of light: The blue light emitted by screens can disrupt your body's natural sleep-wake cycle. Aim to reduce screen time at least an hour before bedtime to promote better sleep quality. Natural light in the morning and afternoon however is really helpful in setting you up for good quality sleep so try and get outside and get some light in your eyes before noon and before dusk.
Make The Most of Nap Time: you might not always be able to sleep when the baby sleeps, but trying to do something relaxing or fulfilling during these small moments to yourself can help you feel less stressed, more rested and combat sleep procrastination.
Practice Relaxation and Breathing Techniques: Incorporate relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation into your bedtime routine to help calm your mind and prepare for sleep. Recent studies how found that extended exhales before bed can help us to get to sleep and stay asleep longer.
Limit Caffeine and Alcohol: Avoid consuming caffeine or alcohol close to bedtime, as they can interfere with your ability to fall asleep and stay asleep. Try to keep your caffeine fix to mornings to avoid waking in the night.
Exercise Regularly: Moving your body can help to promote better sleep, but try to avoid vigorous exercise close to bedtime as it may be too stimulating.
Manage Your Stress Bucket: Find healthy ways to manage stress during the day, such as journaling, talking to a friend, or practicing mindfulness. Hypnotherapy can also be a powerful tool for stress management and promoting relaxation.
Set a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body's internal clock and improve sleep quality.
Address Sleep Procrastination: Combat revenge sleep procrastination by setting a bedtime for yourself and prioritising your own sleep needs, even when it feels tempting to stay up late to reclaim "me time."
Consider Hypnotherapy: Hypnotherapy can be a valuable tool for improving sleep quality and addressing underlying issues that may be contributing to sleep disturbances. Through guided relaxation techniques and positive suggestions, hypnotherapy can help reprogram your subconscious mind for better sleep patterns.
Prioritising your sleep as a parent is essential for your physical, mental, and emotional well-being. Remember, investing in your own sleep is not selfish—it's a necessary act of self-care that benefits both you and your family in the long run.
Ready to sleep better? Contact me for a free initial consultation.