How to get more sleep as a parent
Parenthood can be a challenging and exhausting experience, leaving many parents feeling overwhelmed and sleep-deprived. However, rest is crucial for both physical and mental health. On World Sleep Day, here are ten tips for getting more sleep and rest as a parent.
Accept help: It's okay to ask for help from family and friends. Whether it's for a few hours of babysitting, help with household chores, or just someone to talk to, accepting help can alleviate some of the stress and pressure of parenting and this in turn can help our sleep.
Get exposure to natural light before midday: Exposure to natural light in the morning can help regulate your body's natural sleep-wake cycle. Try to spend some time outside in the morning to help improve your sleep quality. This can also help you feel more alert and awake during the day, which is useful after a wakeful night.
Limit screen time: Avoid using electronic devices such as smartphones or tablets before bedtime, as the blue light emitted by these devices can disrupt sleep patterns. If like me, you use your phone or kindle to stay awake during long night feeds, try turning on the blue light filter.
Avoid too much caffeine and alcohol: Caffeine and alcohol can disrupt sleep patterns, so try to limit your consumption of these substances, especially in the evening.
If you’re struggling to get to sleep, practice relaxation techniques: Practicing relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization can help reduce stress and anxiety and make it easier for you to drift off
If you're awake worrying, try a thought dump- it can be helpful to write down all the thoughts and concerns that are keeping you awake. This can help you process your feelings and put your worries into perspective. You can also make a plan of action for the next day to address any concerns, which can help you feel more in control and less anxious. Once you've written down your thoughts, try to let them go and focus on relaxation techniques to help you fall asleep.
Remember that resting in bed is beneficial even if you're awake: If you do have a wakeful night and find yourself unable to sleep, it's important to remember that simply resting in bed can still be beneficial for your body and mind. Try to avoid getting frustrated or anxious about not sleeping and instead focus on how nice it is to be resting, nothing being asked of you in that moment,
Exercise regularly: Regular physical activity can improve sleep quality, but try to avoid exercising close to bedtime, as it can energise the body and make it difficult to fall asleep. Doing something outside like getting out for a walk before midday will also help by exposing you to morning light.
Stick to a sleep schedule, no I’m not talking about getting your baby in a sleep schedule, this is about you! Try to go to bed and wake up at around the same time every day, even on weekends. I know this can be hard, when you want to stay up late because your little one has been late to bed, but this can really help regulate your body's natural sleep-wake cycle.
Nap! at any opportunity! If you find napping difficult, try turning on a relaxing hypnosis track or yoga nidra track, both of these have been shown to help you access deep rest, quickly and give you the boost you need to get through the day.
Remember, getting enough rest is essential for both you and your baby's wellbeing. It’s never selfish, by prioritising your own rest and self-care, you can be a more compassionate and present parent, which makes for a happier household.