If you're a mom or dad, chances are you're not getting enough sleep. According to a recent study, the average parent gets just six hours of sleep per night. But that's not surprising when you consider all the things that need to be done in a day: taking care of the kids, cooking meals, cleaning the house, working full-time jobs...the list goes on and on.
It's no wonder that parents are always tired! But being sleep-deprived can have some severe consequences. It can lead to accidents, mistakes at work, and even depression. So, is there a way to get more sleep? There sure is! Follow along for six great tips for sleep-deprived moms and dads.
- Baby Monitor
If you're a parent, you probably already know the baby monitor's safe haven. So, if you're struggling to get some shut-eye, a baby monitor can be a lifesaver. With a baby monitor in place, you'll no longer have to worry about waking up whenever your little one makes a peep. Instead, you can relax and let the monitor do its job.
Plus, if your baby monitor comes with extra features like temperature sensors, night lights, or cameras with access to an app, you'll be able to watch your little one without leaving your bed. Cozy, right?
- Sleep while baby is sleeping
A lack of sleep can cause all kinds of things, like irritability and an inability to cope with stress. And that's why sleep is doubly important as a parent. In infancy, babies sleep a lot, and while it's not feasible to sleep every time your newborn does, you should try to get at least a couple of short naps while your baby is sleeping.
As a parent, taking advantage of every opportunity to get some rest is essential. Sleeping when your baby is sleeping is one of the best ways to do that. Not only will it help improve your mood and overall health, but it will also help improve your relationship with your partner. So next time your little one takes a nap, don't feel guilty about taking one yourself!
- Set a schedule
Parenthood is often chaotic, and there's usually little time to relax and think about what you need to do, and living like that gets you burned out quickly. So, setting a schedule can help moms and dads in the sleeping area.
Think about it! If you're constantly running around trying to find things, it will be difficult to relax enough to fall asleep at night. So instead, take some time during the day to organize your home so everything has its place. That way, when you're looking for something, you'll spend less time spinning your wheels and find more time to rest.
The bottom line is that setting a schedule is good for your health. It helps with stress levels, boosts moods, and is excellent for sleeping.
- Create a bedtime routine
Creating a bedtime routine sends a signal to your body that it's time to wind down for the night. And it can be a partial hour of practice to get into the habit. But, on the other hand, it can be simple, like taking a shower, brushing your teeth, or reading a good book before jumping into bed.
However, this has to be done consistently for the signals to work. And the best part about it is that it doesn't long for your body to recognize the signs. It's said that you can create a habit anywhere between 18-21 days. Sufficient rest is imperative for everyone, especially parents- so figure out what your bedtime routine will be and put it into action.
If you're looking for another way to promote good sleep, exercise is a great activity to get involved in. Exercise is a preventative for things like cancer and diabetes and reduces stress, letting your body get to sleep naturally.
However, when figuring out your exercise routine, ensure you do it right before bedtime. Doing this can lessen your chances of falling asleep quickly, so it's best to do it in the morning or a couple of hours before bed.
Also, your exercise routine doesn't have to be incredibly intense. Instead, a light to moderate workout should do the trick- like taking a walk around the block or riding a bike.
- Put away electronics
One of the biggest things to try and avoid, especially close to bedtime, is electronics. However, it's very tempting to scroll through social media or watch TV in bed; doing this before sleep makes it difficult for your body to wind down. And the blue light from screens suppresses melatonin, the hormone that makes us sleepy. So, not only does the light make it harder for us to fall asleep, but it can also make us feel sluggish in the morning. So, here are some healthy alternatives.
- Reading a book
- Listening to calming music
- Breathing techniques
- Write in a journal
- See your doctor regularly.
It's always good to have regular check-ups with your doctor, especially if you're still having trouble sleeping despite following these tips. If that's the case, it's time to see your doctor.
There could be an underlying medical condition causing your insomnia, such as sleep apnea or restless legs syndrome. And if you have one of these, your doctor can diagnose and treat any unknown conditions so you can finally get the restful night's sleep you deserve!
As a parent, you know all too well what it's like to be sleep deprived. Whether you're up all night with a newborn or have a toddler who won't stay in bed, there are plenty of reasons why you might be running on empty. However, there are things you can do about it! By following these seven tips, you can start getting more restful sleep tonight so that you can feel refreshed and energetic tomorrow. So give them a try and see how much better you'll feel!