My Tips For A Great Night’s Sleep

Health & WellnessHealthy LivingDaily RoutinesLifestyleProductivityParentingFamily Life

Jul 9

I really protect my sleep, and even with two toddlers at home, I still get a solid **7-9 hours each night.**

The demands of parenting can make it feel like quality sleep is out of reach. However, with some careful planning and deliberate strategies, it is entirely possible.

Here are some tips that have worked wonders for me, without needing melatonin:

1.Morning Sunlight Exposure

10 Minutes of Sunlight Before 10 AM (20-30 Minutes if Overcast): Neuroscientist Dr. Huberman emphasizes the importance of early morning sunlight for regulating your circadian rhythms. The light exposure you get in the morning influences how well you sleep two days later. This natural light exposure signals to your body that it's time to wake up and be alert, setting the stage for a well-timed sleep cycle at night. For any moms out there with newborns or toddlers struggling to sleep, ensure they get outside in the morning for some sunlight exposure. It can make a remarkable difference in their sleep patterns.

2. Optimize Your Sleep Environment

Creating the ideal sleep environment is crucial for achieving deep, restorative sleep.

Room Temperature: Keep your bedroom temperature between 65-72 degrees Fahrenheit. Your body needs to cool down to enter and stay in a deep sleep. Overheating can disrupt this process, making it harder to fall asleep and stay asleep throughout the night.
Pitch Black Room: Even the smallest amount of light can interfere with your sleep cycles. Our bodies are highly sensitive to light, and exposure can signal to your brain that it's time to wake up. Use blackout curtains or an eye mask to ensure complete darkness. This is especially important in hotel rooms, which often have various lights that can be distracting. I always bring an eye mask when traveling to combat this issue.
Sound Machine: Unexpected noises can wake you up during sleep cycle transitions. A sound machine provides a consistent background noise, masking any sudden sounds that could disrupt your sleep. The steady hum can help you fall asleep faster and stay asleep longer.

3. Protect the 90 Minutes Before Bed

The time leading up to bed is sacred. Treat it with care to set the stage for a restful night.

Put Away Technology: Blue light from phones, tablets, and TVs can interfere with your body's production of melatonin, the hormone that regulates sleep. Avoid screens for at least 90 minutes before bed. Instead, engage in relaxing activities like reading a book, taking a warm bath, or practicing gentle yoga.
No Food or Drinks: Eating or drinking close to bedtime can disrupt your sleep. Digesting food requires energy, and this process can keep you awake. Additionally, drinking fluids late in the evening increases the likelihood of waking up in the middle of the night to use the bathroom. Aim to finish eating and drinking at least two hours before bedtime.
Brain Dump: One of my favorite practices is a nightly "brain dump." Spend a few minutes journaling your thoughts, worries, and to-do lists. This helps clear your mind and reduces anxiety, making it easier to relax and fall asleep. Writing down your thoughts can also provide a sense of closure for the day, signaling to your brain that it's time to rest.

4. Maintain Consistent Sleep/Wake Times

Consistency is key to a healthy sleep routine.

Stick to a Schedule: Research shows that maintaining consistent sleep and wake times is more beneficial than varying your schedule, even if you get less sleep overall. Try to go to bed and wake up at the same time every day, even on weekends. This regularity helps regulate your internal clock, making it easier to fall asleep and wake up naturally. If your schedule doesn’t allow for 8-9 hours of sleep, prioritize consistency over quantity. Your body will adapt, and you’ll still reap the benefits of a stable sleep pattern.