Sleep is essential to life. We all know this but there is a very unique season in life where people anticipate losing sleep, expect poor quality of sleep and go months on end with limited sleep. This season is called parenting. As every new parent knows, and is often warned by many people during the months leading up to their newborn’s arrival, your child’s entrance to the world automatically results in the exit of your good sleep. With your little one not knowing the time of day, your schedule immediately resets to match their every cry, feeding, changing and need. It does not take long before sleep becomes a distant memory and you begin to feel the effects of its absence.
What many parents might not realize is that a lack of sleep will eventually wreak havoc on your health. One or two nights of inadequate sleep is one thing, but long-term seasons of poor sleep will compound its effects and take a toll. A lack of sleep will eventually affect your body, mind, mood and relationships. Research shows that sleep deprivation does lead to a myriad of health issues. This includes weakened immune systems, higher risk of obesity and type 2 diabetes, impaired cognitive function, elevated stress hormones and an increased risk of cardiovascular problems. Consistently living from a state of minimal sleep, poor sleep, or interrupted sleep does result in long-term consequences and, as more and more research shows, can have detrimental effects on your mental health alongside your physical health.
As parents of young children though, you know all too well that your sleep is not always in your control. Children need tending to and because of their dependence on you during this season, their needs constantly trump your own. If this is the season of life you are in, know that it will not last forever! While in the midst of raising young children though, it is important to make a plan that supports your sleep schedule and promotes intentional routines that will result in a higher quality of sleep for when you actually do sleep!
Here are three simple tips that can help parents with their quality of sleep.
1. Establish a Consistent Bedtime Routine
Just like many families have a bedtime routine for the children, parents too can benefit from intentional wind down patterns and “sleep-preparation” activities. For adults, after putting the children to bed, wind down routines in the home can look like dimming the lights, having intentional conversations with your spouse, enjoying a cup of tea, taking a hot bath, full body stretching, setting a “cut off time” for screens, etc. Activities like these help signal to your brain and body that it is time to wind down from the day and prepare for rest and sleep.
2. Optimize Your Sleep Environment
After signaling to your body that it is time to prepare for rest, another easy step to add to your routine is optimizing your sleep environment. This will look like intentionally preparing your space for a quality sleep according to your likes and dislikes. For many people you can optimize your sleeping space by minimizing noise, opting for soft lights rather than harsh ones, properly regulating the temperature, using black out curtains or white noise machines to help minimize disruptions, keeping cell phones, laptops and televisions out of the bedroom and ensuring your space is well ventilated and comfortable. When you invest in small habits that help set up your space for quality sleep, there is a much higher chance of you experiencing a higher quality and length of sleep once you do go to bed.
3. Support Your Sleep Cycle with Quality Supplements
For anyone who could use extra support when it comes to sleeping and receiving quality sleep, you can always turn to supplements that support your natural circadian rhythms. Be intentional to look for supplements that contain ingredients such as melatonin, magnesium, valerian root, etc as these ingredients have been shown to promote relaxation and improve sleep quality and quantity.
*Before incorporating any long term supplement into your routine, it’s recommended to consult with a healthcare professional to ensure this supplement is safe and suitable for your individual needs.
Sleep doesn’t need to be complicated. Setting aside even 10-15 minutes in your evening to prepare your mind, body and space for rest can result in a higher quality and quantity of rest. Because sleep is essential to your day to day function, enjoyment, health and relationships, it is worth understanding what your body needs in terms of the length of your sleep and how to best set yourself up for quality of sleep. The more you understand the cruciality of sleep when it comes to your health and wellness, the more invested you should be in prioritizing quality sleep and sleep routines in your life.