From setting a consistent bedtime to avoiding screens before bed, these strategies will help you and your children get a better night's rest.

10 Tips for Better Sleep for Parents and Children

Upwards

Sep 05, 2021

Are you having trouble getting a good night’s sleep as a parent? You’re not alone. It can be challenging to get enough rest when you have young children to take care of, especially if you’re also working outside the home.

But getting enough sleep is important for your health and well-being, and it’s also important for your children’s development. Here are some tips to help you and your family get better sleep:

Set a bedtime routine and stick to it. Children (and adults) benefit from a consistent bedtime routine. This can include activities such as reading a book, taking a warm bath, and saying goodnight to loved ones.
Create a sleep-friendly environment. Keep the bedroom dark, quiet, and cool, and invest in a comfortable mattress and pillows. If you have young children, consider using a white noise machine to drown out any outside noise.
Turn off screens at least an hour before bed. The blue light emitted by screens can interfere with the production of melatonin, a hormone that helps regulate sleep.
Exercise during the day. Regular physical activity can improve sleep quality, but it’s important to avoid vigorous exercise too close to bedtime.
Avoid caffeine and alcohol before bed. Both of these substances can disrupt sleep, so it’s best to avoid them in the hours leading up to bedtime.
Try relaxation techniques. Deep breathing, meditation, or listening to calming music can help relax the mind and body and make it easier to fall asleep.
Consider a bedtime snack. A small, protein-rich snack can help promote sleep. Just be sure to avoid sugary or high-fat foods that could disrupt sleep.
Don’t spend too much time in bed awake. If you find yourself tossing and turning, it’s better to get out of bed and do a quiet activity until you feel tired.
Make sure your child’s sleep needs are being met. Children need different amounts of sleep at different ages, so it’s important to understand your child’s sleep needs and make sure they’re getting enough rest.
Seek help if you’re struggling. If you’re having trouble sleeping despite trying these tips, it may be helpful to talk to your doctor or a sleep specialist. They can help identify any underlying issues and provide additional guidance.