How you can also sleep like a baby

You’ve made it! Your child is sleeping long stretches and on a predictable schedule. But now that you finally have the chance to sleep through the night yourself, you can't! Don’t despair, there are many factors to explore when it comes to sleep. Having a child changes just about everything in your life, so it’s not a huge surprise that you may need to make a few sleep hygiene changes as well. The benefits of good sleep do not end after childhood so it’s important to take the opportunity to focus on your own sleep now that you’ve gotten your child’s sleep issues put to bed (pun intended).

As adults, sleep is crucial for cognitive function, reducing risks for numerous chronic diseases, a stronger immune system, and improved mood and emotional regulation - just to name a few! Knowing how much quality sleep impacts our overall health and well-being, lets take a look at a few suggestions to get you back to sleeping like a baby.

Create a Sleep Friendly Environment

Just like your child’s room, your goal is to have your bedroom be dark, quiet, and cool. You also want to turn off and avoid electronics (phone, computer, TV, etc.) at least one full hour before bedtime. The blue light emitted from these devices can interfere with melatonin production, which is the hormone that helps us sleep.

Stick to a Regular Sleep Schedule

Try to go to bed and wake up at the same time every day, even on the weekends. This helps to regulate our body’s internal clock and will improve the quality of your sleep with consistency. I know, sleeping in when you can is SO tempting, but try your best to avoid it. It will disrupt your sleep cycle and can make it harder to fall asleep the next night, starting a fresh cycle of sleep struggles.

Wind Down Before Bedtime

Change your evening routine to allow for some relaxation before bedtime. Calm activities like reading a book, journaling, taking a warm bath or shower, or even yoga are all things that may allow you to fall asleep faster. Avoid stimulating activities like exercising, working, or watching an exciting movie. Try to fit these in a little earlier in the evening instead!

Consider Your Eating & Drinking Habits

Try to avoid eating large meals, drinking caffeinated or alcoholic beverages, or using nicotine products before bedtime. These can all interfere with sleep and even make it harder to fall asleep. You can also experiment with cutoff times for caffeine during the day. For example, you may notice if you have a cup of coffee at 3pm you struggle to fall asleep, but if you don’t drink any caffeine after 1pm you are able to sleep better!

Move Your Body

That’s right, regular exercise can improve the quality of your sleep. Try to wrap up your workouts about 3 hours prior to bedtime. Exercise too close to bed may have your body too stimulated to fall asleep easily.

Upgrade Your Bedding

If you can’t remember when you last replaced your mattress and pillows, it may be time to consider getting a new bed. Sleep technology has come a long way, so consider looking at mattresses and pillows that are designed for your preferred sleep position - these will support your body best and help reduce pain and discomfort!

Manage Stress & Anxiety

Easier said than done, but both stress and anxiety can interfere with sleep. Try out some stress management techniques like deep breathing, meditation, gratitude, or journaling to help reduce overall stress. None of these are significant time commitments, but can have a big impact on your mental well-being.

Consult with a Healthcare Professional

If you’ve tried all you can and find you are still struggling to get quality sleep, consult with a healthcare professional. They can help identify any underlying issues or medical conditions that may be contributing to your sleep struggles and connect you with appropriate resources and/or treatments.

By all means, enjoy your peaceful moments after your child is down for the night - it’s a wonderful opportunity for your own hobbies or spending much needed time with your partner. But don’t get too carried away and keep your own sleep needs on the back burner. Your rest is important too!