Now that we have read about all of the different ways to help your child or teen conquer sleep, it’s important to also focus on parents/caregiver’s sleep because a goodnight’s sleep helps everyone in the house. Start with these simple tips:
- Just like with your child, it is important to have a sleep schedule. Set aside at least 7-8 hours for sleep. By going to bed at the same time every day, including on weekends, you are reinforcing your sleep-wake cycle.
- Create a relaxing bedtime routine for yourself – this may include a warm bath or shower, meditation, gentle stretching, listening to calm music, or reading a book before bed.
- Just like we talked about with our teens, we also want to be mindful of our phone usage before we sleep. The blue light from our phones can keep our brains in alert, making it difficult to fall asleep.
- Be mindful of napping during the daytime. You can still nap but try to limit them to no more than an hour, and avoid late in the day naps!
- During the daytime, try to engage in at least 30 minutes of physical activity and get some outside time. Regular exercise can promote better sleep.
- Try not to go to bed overly stuffed or hungry, and stay clear of caffeine before bedtime. Eating big meals before bedtime can cause symptoms of acid reflux, which can keep you awake.
- Write down your to-do list or worries before you go to bed to help get them out of your head and onto paper.
- To read more about adult sleep hygiene, please visit here.
