Parenting can be extremely rewarding, but it can also be exhausting. Late nights, early mornings, school projects, crying babies, and all of the other aspects of parenting can make sleep something of the past. However, it is important for your mental health and overall well-being to get enough quality rest. It’s definitely not that easy, but consider the following tips on how to sleep better for parents.
How to Sleep Better for Parents
It can be difficult to get enough quality rest if you have a new baby. Doing your best to prioritize sleep can be great for both you and your baby. The journey will be challenging, but there are some helpful strategies to get you through the first few years of your child’s life.
Establish A Routine
If you feel like you don’t even have time to start a bedtime routine, be gentle with yourself and start out slow. This can be overwhelming if you are already tired so take baby steps and trust the process. A bedtime routine can help you, your baby, and the whole family begin to get better rest. The following tips are proven strategies that can help you get a better night’s sleep.
Set A Bedtime:
Children can be unpredictable, so try to be gentle with yourself and your family. However, set a bedtime and try to stick to it if you can. Everything in your bedtime routine will revolve around that time so set a realistic goal and plan your evening around that.
If you want to be asleep around a certain time, turn off your electronics one hour before you get into bed. If you can, get into bed one hour before you want to be asleep. Replace scrolling or television with a book, meditation, or gentle music. It may be difficult at first, but trust the process and teach your body to wind down.
Avoid Caffeine and Stimulants:
While you may need your morning cup of coffee to get through the day, avoid coffee at least 4 to 5 hours before your proposed bedtime. This includes coffee, tea, energy drinks, cigarettes, and anything else that will keep you up. Avoiding these can help you relax and get to sleep much easier.
Managing Your Day
A day after a rough night’s sleep can be difficult. You will likely be reaching for caffeine and food to help get you through the day. However, it’s best to consider alternatives. If you are so tired that only sleep will help you, take a 20-minute nap. If you can manage to move on without a nap, try to take a brisk walk and eat a healthy meal. This will help you recharge and keep your immunity up during this time. The early years don’t last forever so it’s important to find effective strategies to help get you through the tough days.
Adjusting To Your New Routine
Many people struggle to establish a healthy night routine because it can come with some anxiety and discomfort. You may get into bed and struggle to fall asleep. People often cannot turn off their thoughts before bed which can make it difficult to fall and stay asleep. Stay consistent with your night routine for at least two weeks. It is recommended that adults get at least 7 or more hours of sleep each night. If you are getting substantially less even after you have established your night routine, you may need help from a sleep doctor.
Pediatric Sleep Care in NYC
If you or your child are struggling with sleep, consider pediatric sleep care in NYC. Some young children struggle with sleep, but in some cases, it may be a sleep disorder or even asthma. Dr. Shukla is a skilled sleep specialist and the top asthma doctor in NYC. Contact his office today to schedule an appointment!