January is the month of resolutions. I tend to wait a few weeks into the New Year before making my resolutions because I find I have a better chance of keeping them when I do this. In thinking about the changes I would like to make, I know that there are some in the health department. If your resolutions also involve being healthier, consider making some sleep intentions this year to help you on that path to better health.
Parenting is exhausting, but you can help yourself sleep better.
1. Make Your Environment Sleep Friendly
We can’t expect quality sleep if our sleep environment is cluttered and sleep resistant. Improve your sleep environment by making sure your room is dark. Take a look around. Are there tons of lights from clocks, screen, and windows? If the answer is yes, think about how you can darken this space. Remove any unnecessary blue light devices from your room. If you have an alarm clock by your bedside table, turn it so it is not pointing in your face while you are in bed. Less exposure to blue light when we sleep can help us sleep better.
2. Pay attention to bedtime
Parents often pay attention to their child’s bedtime, but are much more lenient with their own. Honor a bedtime for yourself each night. Set an alarm on your phone to remind you that it’s getting to be time to wind down. Then shut off those screens at least an hour before you are ready to go to bed.
3. Eat well to sleep well
Sleep gives your body a chance to flush out toxins from your day. While we should aim to be careful of what we put into our bodies all of the time, it’s especially important as we get closer to bedtime. It’s tempting to reach for that glass of wine or bowl of ice cream after you get the kids to bed, but sugar and alcohol may make it harder for you to get a good night’s sleep. Bananas, cherries, and milk are excellent foods that help promote sleep. Avoid beverages with caffeine in the afternoon as they may remain in your system around bedtime and make it more difficult to fall asleep.
4. Snoring? You might want to get that checked out.
Snoring is a sign that something could be wrong while you are breathing during your sleep. People who snore tend to have less quality sleep and are more prone to have high blood pressure, weight issues, and depression. If snoring is a result of sleep apnea, it can even lead to heart disease and stroke. The next time your partner mentions that you sound like a fog horn, consider making an appointment with your doctor instead of getting angry.
5. Worry Less!
There’s nothing worse than trying to lie down to sleep and being filled with lots of worries and after thoughts about your day. When you go to sleep, give yourself a chance to leave the day behind. Do some deep breathing, meditate, write down some positive thoughts, and go through a calming routine before bedtime so that you can clear your mind and drift off to sleep with ease.
As with making any change to a habit or routine, this may take some time to stick, but if you are consistent, you will see your own sleep improve, which will make you more productive and happier throughout your day! Feeling stressed about tackling all of this at once? Take it one step at a time. What are your sleep intentions? I’d love to hear of any changes you plan on making and how they improve your sleep and your life!
Written by Lori Strong, Certified Sleep Consultant and Owner of Strong Little Sleepers
Lori is a Certified Child Sleep Consultant through the Family Sleep Institute and Certified Happiest Baby Educator. She is the founder and owner of Strong Little Sleepers, which was started on the idea that all families need and deserve to get a good night’s sleep. Lori was the first certified child sleep consultant in Austin, Texas and was honored as Best Sleep Expert in the 2013 Austin Birth Awards. She is also a member of the International Association of Child Sleep Consultants. Lori combines her experience as an educator and a parent to offer customized sleep plans and support to families with children ages 0-6 across the country.
For more information, please visit www.stronglittlesleepers.com.
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