25 ways to improve every parent’s sleep habits

Parenthood is real, and so is society’s increase in sleep deprivation.

25 ways to improve every parent’s sleep habits

By Shelley Hopper


We’ve all been there; falling asleep all day long, barely hanging onto the day by a thread, but when we finally get the babes tucked in and asleep, we catch a second wind.

Did I just down two shots of espresso? Did I just go for a rollercoaster ride? Did I just run a marathon? Why in the world am I wired when all I want to do is SLEEP?!

Parenthood is real, and so is society’s increase in sleep deprivation.

Lack of sleep definitely plays a role on our bodies, like nodding off during the day, trying to live off caffeine, immune systems spiraling, increase in headaches, lack of appetite, loss of interest in activities, and having a difficult time concentrating. It can even lead to chronic health problems, like hypertension, obesity, and depression.

In today’s society, it’s a go-go-go mindset—everyone is constantly busy, always going from one place to the next, checking social media and work emails 12,397 times a day, or surviving off caffeine or bad habits (ahem, I see your nightly glass of wine, craft cocktail, or nicotine addiction and am talking to YOU).

So, what can you do to improve your sleep habits, thus the quality of life?

As a working mom, I’m definitely guilty of dark circles and bags under my eyes as a result of lack of sleep over the years. I mean, what mom isn’t through the newborn and toddler stages, to be honest? But this past year, late bedtimes, interrupted chunks of sleep, and early mornings had my health spiraling. Out of nowhere, I suddenly experienced daily anxiety, lack of concentration, panic attacks and chronic health problems.

I was overwhelmed with the sudden onset of symptoms that were taking over my body and my mind. And you know what caused it? Lack of self-care and non-existing quality sleep, so things had to change.

I sought out specialists to get to the root of my sleep issues, and by trying the following tips and recommendations, I hope you’ll be on your way to better sleep in no time.

Here are 25 tips and tricks to improve your sleep habits and your overall quality of life:

1. Meditate

I really love using the Pranayama app, as it tunes in my breathing and is a natural way to calm muscle tension, heart rate, and the mind by tuning into your breath and your consciousness. I found out about it from attending a biofeedback session, and my ideal breathing rate was 6.5 breaths set for 15 minutes. Play with your breathing rate and see which relaxes you best. Meditating for 15-20 minutes per day can change. your. life.

iTunes’ current top five meditation apps are below:

  • Sattva
  • Calm
  • Headspace
  • The Mindfulness App
  • Buddhify

2. Avoid large meals before bedtime

Ever heard the saying, “Eat breakfast like a king, lunch like a prince, and dinner like a pauper?” Do that.

3. Avoid caffeine after 3 pm

This includes more than just coffee and tea—foods high in sugar can also be a culprit! So also cut back on alcohol, desserts, fruits, and processed foods before bedtime.

4. Just like you do for your toddler, set a bedtime routine for yourself

Try to go to bed at the same time each night and wake up the same time each day. Sticking to a sleep schedule can significantly improve your body’s natural sleep habits and help your mind relax.

5. Set emotional boundaries for yourself

Get off social media and anything with a screen at least 1-2 hours before bedtime. Instead, grab a journal and write an entry, read a book, or snuggle up with a pet.

6. Cozy up

Don’t go to sleep too cold or too hot. Wear socks if your feet are chilly, or turn on a fan if you’re uncomfortably warm. Get comfortable.

7. Try a white noise machine

8. Use a diffuser with essential oils that may help calm your spirit and help you relax

Although essential oils and their effectiveness is debatable via science, the most commonly used oils to relax and calm anxiety are Lavender, Rose, Vetiver , Ylang Ylang, Bergamot, Chamomile, Frankincense . You can also look for “anti-anxiety” or “sleep” blends to diffuse. Be sure to follow the maker’s instructions for usage.

10. Avoid nicotine or other addictive habits before bedtime and whenever possible

11. Brew a glass of calming herbal/decaf tea

But not right before bed, or too many liquids will keep you up at night running to the restroom!

12. Create a calm, tranquil, relaxing environment in your bedroom

Why do we only think we can have clean, relaxing, dream bedrooms at hotels? Bring the hotel vibe to your own room. Invest in nice sheets, a calming paint color for the walls, a throw rug…bring cozy chic into your everyday.

13. Try adding a Himalayan salt lamp and air purifying plants into your bedroom

Dust, declutter, and stay organized so your bedroom is a sanctuary.

14. Invest in blackout blinds and limit lights where you sleep

Cover up electronic lights, turn off lights in your hallway, and embrace the relaxing darkness of nighttime.

15. Take time for relaxing activities before bedtime

Try yoga sequences targeted for bedtime relaxation, take a warm bath, or try a detoxing and calming face mask.

16. Listen to calming music

My fav? “Chakra Suite: Music for Meditation, Healing and Inner Peace” by Steven Halpern, which was referred to me by Kathleen Jordan, who has 27 years of private practice experience as a licensed marriage and family therapist specializing in hypnotherapy, Cognitive Behavioral (CBT), and Mindfulness-Based Therapy (MBCT). It’s magic for relaxation!

17. Invest in an old-school alarm clock rather than depending on your phone

Set it up across the room from you so you physically have to get up and out of bed

18. Turn your cell phone OFF or to do not disturb or airplane mode at least an hour before bed

This is so you’re not tempted to keep using it, checking it, or getting texts throughout the night you can’t resist reading and responding to. If you can, even try charging your phone in a different room so you’re not reaching for it (or even just staring at it in curiosity).

19. Relax or calm your muscles

By taking a warm bath, using an ice pack, heating pad (make sure it has an auto shut-off feature), hand-held massage tool, or calming creams and/or lotions or oils. Taking warm baths can literally suck anxiety out of your body, help you relax and make you feel less lonely, actually.

20. If you take rests during the day, limit naps to 20 minutes so they don’t affect your nightly sleep patterns

21. Expose yourself to daily sunlight, and spend time outside in nature before it’s dark

Also, let as much natural light into your home or work environment as possible. You can also use a light-therapy box for dim environments or days filled with dreary weather.

22. Stay hydrated throughout the day and drink plenty of water

Drinking fluids throughout the day can help relieve anxiety, keeps your digestive system moving, help flush waste products, improve mood and help fight fatigue. All of this can help contribute to a more peaceful and restful night’s sleep.

23. Try sleep hypnosis

You can seek a licensed professional near you who can make you personal recordings or sessions, or you can also Google “hypnosis for sleep” and find some generic sleep hypnosis options via YouTube.

24. Go for a brisk walk before bedtime

Fresh air and light exercise can do wonders for the soul.

25. Try to unwind and clear your head

Anxiety or chronic worry can make it impossible to feel calm, thus, sleep. Invest in yourself to get the help you need to learn how to deal with stress management, how to limit worry and how to avoid feeling overstimulated.

The Help Guide says it best: “Worrying can be helpful when it spurs you to take action and solve a problem. But if you’re preoccupied with ‘what ifs’ and worst-case scenarios, worry becomes a problem [and becomes anxiety]. Unrelenting doubts and fears can be paralyzing. They can sap your emotional energy, send your anxiety levels soaring and interfere with your daily life. But chronic worrying is a mental habit that can be broken. You can train your brain to stay calm and look at life from a more positive perspective.”

HelpGuide.org also has great tips that can help you feel less anxious and train your brain to stay calm, and it can also be extremely beneficial to see a therapist that specializes in Cognitive Behavioral Therapy (CBT).

  • Ask yourself if the problem is solvable.
  • Challenge the reality of anxious thoughts.
  • Accept uncertainty.
  • Be aware of how others affect you.
  • Focus on the present rather than the past or future.
  • Confine your worrying to one time period during the day.

Wishing you the sweetest dreams and a nighttime filled with peace, love, and calm.

Originally posted on FIT4MOM.

In This Article

    The HATCH Mama collection is everything your pregnant body needs right now

    Their oil is the only thing that stopped my belly from itching as it grew bigger.

    Conz Preti

    Let me start by saying I'm not a fan of moisturizing. I hate being wet and sticky and after applying product to my body, I have to stand around awkwardly until I'm fully air-dried—a practice that is not compatible with having three kids under the age of 3. However, as someone who has carried three children in her body, I also know how much your belly needs hydration as the baby grows.

    This was especially true with my second pregnancy. My belly popped way sooner (a thing that happens with subsequent pregnancies) and on top of that, I was carrying twins, which meant I became super pregnant super fast. My belly was itching constantly from the skin stretching (I checked with my doctor to make sure I didn't have Cholestasis) and there was no scratching in the world that could ease my discomfort. My doula recommended the HATCH Mama belly oil and changed my life. The oil is nourishing—but more important to me, quick-drying—so I could apply it all over my planet-sized twin belly and get dressed immediately after without having my clothes ruined nor stuck to my body. Because of how much I loved the oil, I tested other products, and let me tell you, they're all equally amazing.

    Curious about the HATCH Mama collection? All of their products are non-toxic and mama-safe, designed to help pregnant people overcome the challenges unique to pregnancy. As their website claims, "from stretch marks to thinning hair, to sleepless nights, we're helping you tackle every prenatal and postnatal beauty issue head-on so you can continue to feel like the best version of you." I'm here for all of this. For the entire Hatch Beauty collection click here.


    Here are my favorite products from HATCH Mama:


    Belly oil

    HATCH COLLECTION  Belly Oil

    Intensely hydrating + fantastic at reducing the appearance of stretch marks and scars, this will be your favorite through pregnancy + beyond.

    $58

    Belly mask

    HATCH COLLECTION  Belly Mask Set

    Not only does it help to minimize the appearance of stretch masks + scars during pregnancy + postpartum, but there is a little non-toxic wink (and that's to you, mama.)

    $42

    Nipple + lip ointment 

    HATCH COLLECTION  Nipple + Lip

    Calming + soothing, this magic sauce is lanolin-free & made of tropical butters and super fruits. I'm not lying when I say you will not want to stop using this, even way after birth.

    $28

    Belly tattoos

    HATCH COLLECTION  Belly Tattoos

    A very rock and roll way to honor your bump. And non-toxic + plant-based at that!

    $18

    This article was originally published in March 2021. It has been updated.

    We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

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    Motherly created the flexible online birth class moms need

    The Motherly Birth Class is completely online, which means you can take the class at your own pace.

    Taking a birth class is a pregnancy milestone. Whether you've been excited to take a birth class for a long time or have just recently decided that you wanted to take one, sitting down for that first lesson feels big—spoiler alert, this is really happening! But finding time for a birth class isn't as easy as it would seem.

    We know new parents are busy (hello, understatement of the year). Between diaper changes, pediatrician appointments, healing from birth and the general adjustment to #newparentlife, the days can fill up quickly. But a lot of people are caught off guard by how busy pregnancy can be, too! That first trimester is so often full of symptoms—like nausea and fatigue—that can make previously easy or simple tasks exhausting. The second trimester begins and (usually) we start to feel better. But then our days get filled with planning out baby registries and deciding on questions like, "Where will this tiny new human sleep?" And before you know it, it's the third trimester—and, well, then you're in the home stretch. Plus there are so many appointments!

    All this to say that we get how busy you are—and how hard that might make it to fit in a birth class.

    And that's why we created The Motherly Birth Class. The Motherly Birth Class is completely online, which means you can take the class at your own pace.


    Think you'll want to watch each lesson a few times over? Great!

    Due date's next week and you need the option to take a birth class very quickly? No problem!

    Like everything at Motherly, we designed this class with you in mind.

    Taught by Certified Nurse-Midwife Diana Spalding (who also wrote "The Motherly Guide to Becoming Mama"), this class is broken into 12 lessons—and you get to control how and when you watch them. We'll teach you about what your (amazing) body is up to in labor, how to decide when it's time to head to the hospital or birth center (or when to call your home birth midwife), what your options are for coping with pain and so much more.

    When you sign up for The Motherly Birth Class, you'll get access to a downloadable workbook and meditations. Plus, you'll be invited to join our supportive private online community (where you can chat with the class instructor!)

    Oh, one more thing: Your insurance or flexible spending account might even able to able to cover the cost of this class.

    Pregnancy is wonderful—but it's a lot. You deserve a birth class that works for you and empowers you to have your best birth. Because vaginal or Cesarean, unmedicated or medication, birth is incredible. And you are the star of it all.

    You've got this.

    Sign up for The Motherly Birth Class today!

    The Motherly Birth Class

    pregnant-woman-looking-at-her-belly

    Take our completely digital birth class from the comfort of your living room. We'll help you have your best birth—because you deserve it.

    $79

    We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

    Shop
    BABYBJÖRN

    This post is sponsored by BABYBJÖRN. Thank you for supporting the brands that support Motherly and mamas.

    popular

    14 toys that will keep your kids entertained inside *and* outside

    They transition seamlessly for indoor play.

    Keeping kids entertained is a battle for all seasons. When it's warm and sunny, the options seem endless. Get them outside and get them moving. When it's cold or rainy, it gets a little tricker.

    So with that in mind, we've rounded up some of the best toys for toddlers and kids that are not only built to last but will easily make the transition from outdoor to indoor play. Even better, many are Montessori-friendly and largely open-ended so your kids can get a ton of use out of them.

    From sunny backyard afternoons to rainy mornings stuck inside, these indoor outdoor toys are sure to keep little ones engaged and entertained.


    Secret Agent play set

    Plan-Toys-Secret-agent-play-set

    This set has everything your little secret agent needs to solve whatever case they might encounter: an ID badge, finger scanner, walkie-talkie handset, L-shaped scale and coloring comic (a printable file is also available for online download) along with a handy belt to carry it all along. Neighborhood watch? Watch out.

    $40

    Mini golf set

    Plan Toys mini golf set

    Fore! This mini golf set is lawn and living room ready. Set up a backyard competition or incorporate into homeschooling brain breaks that shift focus and build concentration.

    $40

    Stepping Stones

    Stepping-stones

    Kiddos can jump, stretch, climb and balance with these non-slip stepping stones. The 20-piece set can be arranged in countless configurations to create obstacle courses, games or whatever they can dream up.

    $99.99

    Wooden doll stroller

    Janod wooden doll stroller

    Take their charges on a stroll around the block with this classic doll stroller. With the same versatility they're used to in their own ride, this heirloom quality carriage allows their doll or stuffy to face them or face the world.

    $120

    Sand play set

    Plan Toys sand set

    Whether you're hitting the beach or the backyard sandbox, this adorable wooden sand set is ready for action. Each scoop has an embossed pattern that's perfect for sand stamping. They're also totally suitable for water play in the wild or the bathtub.

    $30

    Sensory play set

    kidoozie-sand-and-splash-activity-table

    Filled with sand or water, this compact-sized activity set keeps little ones busy, quiet and happy. (A mama's ideal trifecta 😉). It's big enough to satisfy their play needs but not so big it's going to flood your floors if you bring the fun inside on a rainy day.

    $19.95

    Vintage scooter balance bike

    Janod retro scooter balance bike

    Pedals are so 2010. Balance bikes are the way to go for learning to ride a bike while skipping the training wheels stage altogether. This impossibly cool retro scooter-style is built to cruise the neighborhood or open indoor space as they're learning.

    $121

    Foam pogo stick

    Flybar-my-first-foam-pogo-stick

    Designed for ages 3 and up, My First Flybar offers kiddos who are too young for a pogo stick a frustration-free way to get their jump on. The wide foam base and stretchy bungee cord "stick" is sturdy enough to withstand indoor and outdoor use and makes a super fun addition to driveway obstacle courses and backyard races. Full disclosure—it squeaks when they bounce, but don't let that be a deterrent. One clever reviewer noted that with a pair of needle-nose pliers, you can surgically remove that sucker without damaging the base.

    $16.99

    Dumptruck 

    green-toys-dump-truck

    Whether they're digging up sand in the backyard or picking up toys inside, kids can get as creative as they want picking up and moving things around. Even better? It's made from recycled plastic milk cartons.

    $22

    Hopper ball

    Hopper ball

    Burn off all that extra energy hippity hopping across the lawn or the living room! This hopper ball is one of the top rated versions on Amazon as it's thicker and more durable than most. It also comes with a hand pump to make inflation quick and easy.

    $14.99

    Pull-along ducks

    janod-pull-along-wooden-ducks

    There's just something so fun about a classic pull-along toy and we love that they seamlessly transition between indoor and outdoor play. Crafted from solid cherry and beechwood, it's tough enough to endure outdoor spaces your toddler takes it on.

    $16.99

    Rocking chair seesaw

    Slidewhizzer-rocking-chair-seesaw

    This built-to-last rocking seesaw is a fun way to get the wiggles out in the grass or in the playroom. The sturdy design can support up to 77 pounds, so even older kiddos can get in on the action.

    $79.99

    Baby forest fox ride-on

    janod toys baby fox ride on

    Toddlers will love zooming around on this fox ride-on, and it's a great transition toy into traditional balance bikes. If you take it for a driveway adventure, simply use a damp cloth to wipe down the wheels before bringing back inside.

    $79.99

    Meadow ring toss game

    Plan Toys meadow ring toss game

    Besides offering a fantastic opportunity to hone focus, coordination, determination and taking turns, lawn games are just plain fun. Set them up close together for the littles and spread them out when Mom and Dad get in on the action. With their low profile and rope rings, they're great for indoors as well.

    $30

    We independently select and share the products we love—and may receive a commission if you choose to buy. You've got this.

    Shop

    New line of Barbie dolls includes a COVID vaccine developer

    Six female scientists and global frontline workers are honored in Mattel's latest Barbie line.

    Mattel

    Barbie celebrates role models in a variety of different careers—over 200 to be exact—and their newest line is no exception. The continuation of the "Play it Forward" platform (that Mattel, Inc. uses to give back to communities in times of need) will now honor six real-life female scientists who have been integral during the pandemic, including a COVID vaccine developer.

    It was announced today that Barbie will donate $5 for each eligible Barbie doctor, nurse and paramedic doll sold at Target to the First Responders Children's Foundation (FRCF), a charity that benefits the children of first responders during the COVID-19 pandemic.


    "Barbie recognizes that all frontline workers have made tremendous sacrifices when confronting the pandemic and the challenges it heightened," said Lisa McKnight, Senior Vice President and Global Head of Barbie & Dolls, Mattel in a statement. "To shine a light on their efforts, we are sharing their stories and leveraging Barbie's platform to inspire the next generation to take after these heroes and give back. Our hope is to nurture and ignite the imaginations of children playing out their own storyline as heroes."

    One of the one-of-a-kind Barbie dolls is created in the likeness of British vaccinologist Sarah Gilbert, who helped lead the development of the Oxford/AstraZeneca COVID vaccine. How cool is that? And what an inspirational toy for kids!

    Gilbert told The Guardian she hopes the dolls inspire other young women around the world to work in science, technology, engineering and mathematics careers (STEM).

    "I am passionate about inspiring the next generation of girls into STEM careers and hope that children who see my Barbie will realize how vital careers in science are to help the world around us," she said. "My wish is that my doll will show children careers they may not be aware of, like a vaccinologist."

    The other five women recognized by Barbie and Mattel, Inc. are also role models amid the ongoing pandemic: Dr. Audrey Sue Cruz, a U.S. healthcare worker and advocate for anti-Asian racism, ER nurse Amy O'Sullivan, Canadian doctor and anti-racism advocate Chicka Stacy Oriuwa, Brazilian biomedical researcher Dr. Jaqueline Goes de Jesus, and Australian doctor Kirby White, who helped develop protective gowns for healthcare professionals.

    Mattel's #ThankYouHeroes program was created in 2020 to honor those who have led the fight against COVID-19, as well as the everyday heroes who keep our communities up and running.

    Cheers to the new line of Barbie dolls, and may all the Barbie-lovers in our families find inspiration from these real-life heroes!

    News + Trending

    Car seat safety isn't a gray area: Why one mom's story is going viral

    She texted her husband to remind him to tighten the straps. Minutes later, he was in a car crash.

    This story was originally published on August 01, 2018

    For most parenting tasks, there's more than one way to get things done. This is important to remember if you're parenting with a partner who has a totally different laundry system than you do or packs the diaper bag in a way that makes no sense to you. It's not the end of the world if the onesies are hung instead of folded or if the bottles are in the wrong pocket. We have to give our partners room to do things their way, too.

    But when it comes to buckling our kids in their car seats, there really is only one way—the safe way—and one mama is thankful that she reminded her partner of that just in time.


    Rebecca Tafaro Boyer is a new mom and nurse at St. Jude Children's Research Hospital in Memphis, Tennessee. On her first day back at work after maternity leave she asked her husband to send her hourly updates on how her 3-month-old son, William, was doing on his first day without her.

    When her husband texted her a photo of William in his car seat, Tafaro Boyer knew she had to let her husband know that there's really only one way to buckle a baby in. "My nagging wife reply was to correct William's position in the car seat—the straps were too loose and the chest clip was way too low. And because I know my husband, I'm sure that he laughed at me and rolled his eyes before tightening the car seat and fixing the chest clip," she wrote in a now viral Facebook post about the experience.

    Just 15 minutes after her husband fixed the straps, he and little William were in a collision.

    According to Tafaro Boyer, an unlicensed, uninsured driver pulled into oncoming traffic attempting to make an illegal left turn, and although her husband slammed on the brakes at nearly 50 miles an hour, he just didn't have enough time to stop and hit the other car.

    "My precious little bundle of joy was so well restrained in his car seat, THAT HE DIDN'T EVEN WAKE UP. Even with the impact of the two cars, William only received a minor jolt - so insignificant that he was able to continue on with his nap," Tafaro Boyer wrote.

    Her husband was injured, but baby William was snug in his Britax B Safe 35 car seat. Had the straps been left as they were, it could have been a different story.

    "I am so thankful that my husband took the extra one minute that was necessary to put William in his car seat safely," she Tafaro Boyer explained. "I truly believe that the reason my family is at home sitting on the couch with a pair of crutches instead of down at the hospital is because of my annoying nagging mom voice."

    Fellow moms are all up in the comments of Tafaro Boyer's post tagging thier partners and leaving notes like, "This is why I nag."

    It's not nagging if it's a safety issue.

    Sometimes our partners (or our child's grandparents or babysitters) just don't know that something isn't safe. We've got to tell them when they're doing something we know could hurt our child. That's a text worth sending. The ones about the way your significant other folds the laundry wrong, those are the texts you might want to keep to yourself.

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      Car Seat Safety