The Importance of Sleep for Parents

When juggling kids, family and even work, it is easy for sleep to become less of a priority. In fact, research has found that parents with a new child lose at least 600 hours of sleep in the first year. 

However, getting enough sleep is vital for new parents. You cannot be good for your baby if you are not good for yourself. Studies show that adults need at least 7-9 hours of sleep to function, but not many parents are getting that. Research from around the world has linked sleep tendencies with relationship quality- showing that people who get less sleep have less satisfying relationships with their partner and their children. Getting the right amount of sleep can help parents function better as parents, at work, and in life. 

While you can't add more time in the day to sleep, you can implement some habits that will help you get more sleep and get better sleep at home.

Make sleep a priority.

Recognize that your days will feel more productive if you get enough sleep, which can give you a sense of having more time. There's always the desire to fit in "one last thing" or put off going to sleep, but a good night of sleep will give you much-needed resources to deal with the demands of daily life. 

Everybody is different so figure out how much sleep you need to feel well-rested (the recommendation in the U.S. is seven to nine hours for adults). Decide what time you need to wake up in the morning, then count backwards. Set a bedtime alarm, giving yourself an extra 30 minutes to an hour to unwind and get ready for bed each night. Creating a relaxing bedtime routine for the whole family might be one way to get everyone to wind down together. Consider adding a bedtime routine that includes dim lights, relaxing music, and quite reading time in bed.

Set a consistent sleep routine for yourself and your children.

One of the best ways to sleep well is to have a consistent sleep routine. This tells your body when to wake up and when to go to sleep so that it releases melatonin at the right time, making it easier to fall asleep and stay asleep. A consistent routine won't just get you more sleep, it will get you more high-quality sleep.

Keep this routine both on the days you're working and the days you're not. Although it is enticing, using the weekends to do a major "catch-up" on sleep is actually counterproductive. Sleeping in late will feel good that day, but it throws off your body clock and fails to address the larger issue of having a consistent schedule that allows enough time for sleep on a daily basis. Children, even teens, get more sleep when parents help structure the child's sleep schedule.

Limit exposure to blue light at night.

Blue light tells your body it's daytime, which can mess with your sleep. Smartphones, computers, and tablets emit this blue light, which can disrupt your sleep. To prevent this, use blue-light filters (built into most tablets and smartphones) or wear blue-light blocking glasses when using a screen in the hours leading up to your bedtime routine. On the other hand, exposure to bright blue light in the morning is a great way to start your day. Exposure to bright light when you first wake up helps set your circadian rhythm and lets your body know it's time to be alert.

Keep screens out of your bedroom.

In an ever-connected world, working parents may want to check their email one last time or scroll through Twitter for a few minutes after they're in bed. But a big part of good sleep hygiene is giving your body a chance to unwind before you fall asleep. We also tend to lack self-regulation the more tired we get, so while you might only intend to go online for a few minutes, those handful of minutes can quickly turn into an hour or more. Leave your screens outside the room - or put them in airplane mode before you get in bed.

Quit while you're ahead.

We've all wanted to stay up just a little longer to finish the task we're working on. But if you're trying to work when it's time to go to bed, you're going to be more inefficient and make more mistakes. Instead, stick to your bedtime and return to your task the next day when you'll be refreshed, thinking clearly, and can get it done in half the time.

Don't start talking about serious matters right before bed.

Although you've likely been told to never go to bed angry, a good night of sleep might also help you deal more constructively with conflict. If you can, save serious matters for a time when you're both awake and have the energy to talk. This may seem impossible, but like sleep, building in time to talk when you aren't tired can help the rest of your relationship run more smoothly. You can apply this to your workplace as well - don't wait until the end of the day when you're worn out to deal with difficult conversations or important brainstorming sessions.

Look into the possibility of flextime.

If your job allows it, being able to work from home or shape your work schedule around your family might help you feel less stressed and sleep better. For example, if you're an early riser, you might benefit from working at home in the morning before your family gets up and adjusting your hours accordingly. Consider being flexible with your family time as well. For instance, some families with full schedules might find that breakfast together works better than the traditional family dinner, so you can devote those evening hours to attending your children's extracurricular activities, cementing a toddler's bedtime routine, or unwinding after a long day, without the added stress of meal prep.

Why it is important to get a good night's sleep

Feeling energised and care-free doesn't happen by itself. In fact, sleep is a huge deciding factor when it comes to how you are feeling. Funnily enough, your sleep problems can be caused by the wrong mattress size, medical conditions, genetics, sleep disorders, or even untidy rooms.  Sleep helps with muscle recovery, but it also clears and heals your mind at the same time. This means that a good night's sleep will essentially rejuvenate your body and heal you better than anything else can.  Sleeping can reduce fatigue and it will help you significantly with your parenting. 

When you feel like you have no time to sleep is exactly when you need sleep the most. Finding a way to prioritize consistent, high-quality sleep can help you better navigate the demands of your everyday life, from better interactions with your family to better sleep for your children to better relationships at work.