Sleep deprivation is often an inevitable part of parenting. As a parent, you are always on call, which can significantly impact the quality and consistency of your sleep. Whether it involves waking up for a newborn’s nighttime feedings, managing a toddler’s bedtime struggles, or staying up worrying about older children when they’re away, disrupted sleep becomes a common reality. Knowing how to improve your sleep as a parent can make a tremendous difference.
Fortunately, even when nighttime sleep is insufficient, daytime naps can provide an opportunity to recharge. Whether it’s a quick 20-minute power nap or a longer hour-long rest, naps can be an effective way to regain energy and maintain your well-being.
To help mitigate the effects of sleep deprivation and improve the overall quality of your rest, we’ve compiled some practical tips to keep you refreshed and ready to take on the demands of parenting.
Install Blackout Blinds
When you’re sleeping in the daytime it can be hard to fall asleep if it’s too bright out. It’s well known that we sleep best in the dark. Solve this problem by installing some blackout Roman blinds. They will help block out the light, creating a nice dark room and help you improve your sleep. You’ll find with these blinds installed you’ll fall asleep quicker and will be less likely to be woken up by the outside world.
Pair A Nap With A Bath
Another good way to improve your sleep is to pair your nap with a bath or a shower. The warm water will help you relax and get you ready to have a quick snooze afterward. You’ll already be relaxed by the time you get in bed and will wake up feeling very refreshed. There’s also a scientific bonus to having a bath or shower before you go to sleep. Your body begins the process of falling asleep, your body will cool down. So having a warm bath or shower can help ‘trick’ your body into falling asleep quicker as your body heat will decrease and return to normal once you’re out of the bath.
Use Essential Oils
Essential oils have plenty of uses and aromatherapy can be helpful. You can also use essential oils to relax and fall asleep quicker. It’s been shown that the scent of lavender oil can reduce insomnia and make you fall asleep quicker. To improve your sleep you can use essential oils paired with a device like a steamer to get the aroma of the lavender oil in the air and surround you. Not only will this help you sleep better, but lavender oil has also been shown to reduce tiredness when you wake up from your nap.
Consider Using a Mouthguard
Pay attention to how your jaw muscles feel when you wake up. If you notice tension, discomfort, or pain, you might be grinding your teeth at night (bruxism). This muscle tension can lead to dental problems and other pain related to jaw strain. Sleeping with a dental night guard can help reduce stress and improve sleep quality. Consult your dentist to determine if this is the right solution for you.
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