Getting a good night’s sleep is essential for our overall health and well-being.
Unfortunately, many people struggle with getting good sleep. The biggest culprits are poor “sleep hygiene“, excessive alcohol or caffeine intake, worry and anxiety, and illnesses. Let’s discuss some of the hindrances to good quality sleep and then give some easy tips and strategies on how to make improvements.
Barriers to Good Sleep
Poor Sleep Hygiene
This includes irregular sleep schedules, exposure to electronics and “blue light” close to bedtime, and not having a relaxing sleep environment.
Excessive Alcohol, Caffeine, or Food Intake
Consuming any of these close to bedtime can interfere with the onset and maintenance of sleep.
Not Enough Physical or Mental Activity During the Day
Being sedentary during the day can affect your sleep patterns. Regular physical activity and mental stimulation during the day promote healthy sleep.
Worry and Anxiety
Stressful life events can interfere with your sleep, especially if there are safety concerns or things out of our control (IE geopolitical events). Worry and anxiety makes it difficult to relax and fall asleep.
Illness
Certain illnesses can impact sleep patterns. Seek medical attention if you have persistent disordered sleep.
How to Get Good Sleep
1. Good Sleep Habits
Good sleep habits for parents (especially moms) is linked to good sleep in children. Be intentional about sleep times and sleep hygiene.
Avoid excessive daytime sleep and naps. Younger children need naps, but a teenager who is napping during the day is unlikely to be sleeping at night.
2. Establish a Routine
Having a routine is important to regulate sleep patterns. Adhere to your routine as much as possible. This can include relaxing activities such as reading, taking a bath, or meditation/prayer time.
3. Turn Off Electronics
All electronics and TV need to be turned off at least 1 hour before bedtime. Blue light from electronics can suppress melatonin, making it difficult to fall asleep.
My children never had a television in their rooms. It is completely unnecessary and hinders good sleep.
4. Regular Bedtimes
Be consistent with your bedtime. Going to bed and waking up at approximately the same time every morning can help regulate your sleep patterns.
5. Create a Relaxing Environment
Having a quiet, relaxing bedroom with a comfortable temperature can help promote healthy sleep patterns. Removing all electronic devices from your bedroom can also help.
6. Avoid Large Meals, Caffeine, or Alcohol Before Bedtime
All 3 things can really hinder the smooth onset and maintenance of sleep.
7. Get Regular Exercise
Getting exercise and being physically active during the day is very helpful for good sleep.
When to Seek Medical Attention
If sleep disturbance continues in your children despite your efforts, check with their pediatrician to make sure everything is OK. Persistent disordered sleep in adults or children is a signal to visit your doctor. Sleep disturbance could be a sign of illness, especially if it is newly onset.
It’s hard to be your “best self” when not getting enough sleep.
Problems with Not Getting Good Sleep
Inadequate sleep can have a negative impact on so many parts of our lives. It can affect you and how you parent, but it can also affect how your child reacts to situations.
Not getting quality sleep can cause:
- Inattention, distractibility, and irritability can worsen.
- Executive functions can be affected.
(IE planning, organization, time management skills) - Decreased tolerance to frustration.
- Negative effect on our social skills and interactions.
- Falling asleep during critical functions. (IE driving)
Have you ever wondered why we need to sleep? I talk all about it in a previous post, as well as figuring out how much sleep is the right amount.
Many people realize they are not their best selves when having inadequate sleep. This is especially true for new mothers. It’s also true for anyone with stressful deadlines or performing skilled work. Creativity suffers for those who rely on being their best self for the work that God prepared them to do.
Parents: Need help with little ones and sleep?
I recommend a few very helpful books:
– Dr Seuss’s Sleep Book
– Precious Little Sleep: The Complete Baby Sleep Guide for Modern Parents
Another idea? These wonderful sound machines!
– Homedics SoundSleep White Noise Sound Machine
– Easysleep Sound White Noise Machine with night light
What to Do When You Are a Mother with Sleep-Deprived Children
Many mothers (and fathers) find themselves up often at night with incomplete sleep.
They have babies and children not following a sleep pattern conducive to mom’s sleep. You end up with an exhausted mother, whose executive functions are impaired. Things like focus, problem-solving, reasoning, planning, self-control, etc. These mothers often feel they are not fulfilling their parenting roles because they are so tired.
In these situations, you do the best you can.
Just remember…..your babies will not remain babies for long. Train them at the earliest opportunity to develop good sleep habits. Many resources are available to help your babies and children sleep better.
See some recommendations below.
Try to structure your children’s activities to promote healthy sleep, exercise, and nutrition. Create a setting in your home where sleep is valued.
Getting quality sleep is essential for good physical, mental, and emotional health. It requires intentional efforts to establish good sleep hygiene and a consistent routine. Parents, especially mothers, can benefit from prioritizing their own sleep as well as creating an environment conducive to good sleep for their children.
Adequate sleep not only benefits individuals, it also has a positive impact on relationships, work, and overall quality of life. By prioritizing and practicing good sleep habits, we can improve our well-being and be our best selves.
Enjoy the journey!
Doc Tibbs
🌷🌺🌻
More Helpful Links
American Academy of Pediatrics:
Healthy Sleep Habits: How Many Hours Does Your Child Need?
Sleep Foundation: Sleep Hygiene: What it is, why it matters, and how to revamp your habits to get better nightly sleep
Psychology Today: Helping Your Child Sleep Tight
Harvard Medical School:Twelve Simple Tips to Improve Your Sleep
CORDS: Reflections on Weaving the Tapestry of Life
Dr. Tibbs' book is a powerful meditation on the meaning of family, identity, and community. There’s something beautiful about learning to love your culture and simultaneously cultivating in your children the awareness that everyone has a culture or heritage that is important to them.
Also available in a Kindle version.
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