Newsletter

This Mother’s Day, there is no greater gift you can give yourself than a good night’s sleep. A lack of sleep can hurt every area of your life, decreasing your willpower, leading to weight gain and obesity, and sapping your energy and focus. Despite the numerous studies on the dangers of not sleeping, Americans average six hours and forty minutes of sleep during the week, and 20 percent of Americans get fewer than six hours a night. While it may be difficult as a parent to get a full night’s sleep, you can optimize the sleep you do get with some simple habit changes. All of these changes require very little time and money to implement. In fact, most are completely free.

Get some sunlight, both in the morning and at night

The sun can be a powerful tool to regulate your circadian rhythm, if you time it right. First, get outside within 30-60 minutes of waking. Morning sunlight stimulates an early release of cortisol, which helps with your immune system, metabolism, and focus. Even 5-10 minutes on a sunny day or 15-20 minutes when it’s cloudy out can help prepare you for sleep later in the day. At the end of your day, make sure you get outside for the sunset. Seeing the sun low in the sky signals to your brain that it’s almost time for bed, and may even counteract the negative effects of using screens at night. You could walk the dog around sunset, or challenge your kids to an outside game of tag or catch at that time.

Make your environment ideal for sleep

There are a number of ways to make your bedroom a sleep oasis. Make sure it’s dark, even if you’re just wearing an eye mask to block out ambient light. Keep the room cool, between 60-67 degrees. A cool room can help you fall asleep faster and sleep more deeply. If you have a lot of noise around your room, you might consider a white noise machine or a large fan to help block out some noise pollution and keep you asleep for longer. Finally, resist the urge to use your bed as a comfy seat during other times of the day. If you reserve your bed for sleeping, your brain will associate the area with that and help you fall asleep faster.

Try relaxation techniques

If you find yourself tossing and turning, there are many different relaxation techniques that might help you to drift off. The old tip to count sheep is not far off, many people count backward from 1,000 (or count backward in increments of three) to calm their busy brains and finally doze off. There are also progressive relaxation, meditation, and hypnosis routines that can be found on YouTube or your music player of choice to help you fall into dreamland.

These are just a few of the many ways to optimize your sleep. What are your favorite tips for sweet dreams?

Sticking to a consistent bedtime routine and sleep schedule can help signal to your child that it’s time for bed. This routine can include activities such as reading a book, taking a warm bath, or listening to calming music. Consistency helps regulate the body’s internal clock, making it easier for your child to fall asleep and wake up at the same time each day.

Limit screen time before bed. Electronic devices give off blue light that can interfere with the body’s production of melatonin, a hormone that helps regulate sleep. Limiting screen time before bed can help your child fall asleep faster and sleep more soundly.

Encourage physical activity. Regular physical activity can help your child fall asleep faster and sleep more soundly. Encourage your child to engage in physical activities during the day to help promote healthy sleep habits.

Establishing healthy sleep habits is so important for your child’s health. By following practical tips such as establishing a consistent sleep schedule, creating a relaxing bedtime routine, and promoting movement, you can ensure your children get the rest they need to support cognitive, emotional, and physical growth.

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