Sleep Health Foundation
by Dr Moira Junge Health Psychologist and CEO, Sleep Health Foundation
Naturally, when it comes to parents and carers there is more focus on the sleep of their babies and children than on their own sleep patterns. This is inevitable and very understandable as very young babies, sick children, or children with special needs and chronic health conditions require care throughout the night. The joys of parenting and caregiving are often accompanied by the challenging and debilitating phenomenon of chronic partial sleep deprivation. This article on healthy sleep tips is actually all about you, the parents and carers, and helping to get your sleep back on track after months or years of disruption. If you’re one of the lucky ones and consider yourself to be a great sleeper then this advice can help you to keep your sleep health on track.
When you feel like you have no time to sleep is exactly when you need sleep the most. Finding a way to prioritise consistent, high-quality sleep can help you better navigate the demands of your everyday life, from better interactions with your family to better sleep for your children to better relationships at work. Sleeping well and staying well can be difficult, particularly as the caregiver is often operating on very little sleep due to the nature of the role. Fortunately, there are evidence-based tips and strategies that can set you up for success during the early years of your child’s life and well into their school years. Getting good sleep won’t give you more time, which is one the reasons poor habits develop as most people end up running out of time for sleep! However, good sleep will help you make better use of the limited time you have. Have a look at the Sleep Health Foundation’s 97 fact sheets with a range of sleep tips on a variety of topics. Here are the top 5 tips for keeping yourself as healthy as possible via better sleep.
1. Make sleep a priority
Even though you have many demands on your time ask yourself if you could possibly prioritise sleep just a little more. Your days will feel more productive if you get enough sleep, which can give you a sense of having more time. There’s always the desire to fit in “one last thing” or put off going to sleep, but a good night of sleep will give you much-needed resources to deal with the demands of daily life. Most adults need 7-9 hours sleep per night, although some need slightly more or can get by on slightly less. Decide what time you need to wake up in the morning, then count backwards from there to ensure you get a minimum of 7 hours sleep. This may be not achievable on many nights but see how many nights per week it could be possible. We’ve all wanted to stay up just a little longer to finish the task we’re working on. But if you’re trying to work when it’s time to go to bed, you’re going to be more inefficient and make more mistakes. Instead, stick to your bedtime and return to your task the next day when you’ll be refreshed, thinking clearly, and can get it done in half the time.
2. Set a consistent sleep routine for yourself and your children.
One of the best ways to sleep well is to have a consistent sleep routine. This trains your body to know when to wake up and when to go to sleep so that it’s more likely to release melatonin at the right time, making it easier to fall asleep and stay asleep. A consistent routine won’t just get you more sleep, it will get you more high-quality sleep, and will make you feel less chaotic. Try to keep this routine on the days you’re working and the days you’re not working (paid work!). Although it is enticing, using the weekends to do a major “catch-up” on sleep can be counterproductive. Sleeping in late will feel good that day, but it can throw off your body clock and fails to address the larger issue of having a consistent schedule that allows enough time for sleep on a daily basis. Children, even teens, get more sleep when parents help structure the child’s sleep schedule.
3. Limit exposure to blue light at night and keep screens out of the bedroom.
Smartphones, computers, and tablets emit blue light which suppresses melatonin. This can disrupt your sleep. To prevent this, use blue-light filters (built into most tablets and smartphones). On the other hand, exposure to natural bright (blue) light in the morning is a great way to start your day. Exposure to bright light when you first wake up helps set your circadian rhythm and lets your body know it’s time to be alert. But a big part of good sleep hygiene is giving your body a chance to unwind before you fall asleep without the stimulation of scrolling on devices. We also tend to lack self-regulation the more tired we get, so while you might only intend to go online for a few minutes, those handful of minutes can quickly turn into an hour or more. Leave your screens outside the room — or put them in airplane mode/notifications off before you get in bed.
4. Don’t stress about those inevitable nights of poor sleep.
While a consistent sleep routine is great, everyone experiences poor sleep at some point. Worrying about your sleep can become a problem of its own. Instead, recognise that your body is resilient and can handle short-term sleep problems, and find ways to destress before bed to help you relax and sleep well. Also try not to fall into the trap of labelling yourself a ‘bad sleeper’ – maintain a positive attitude to sleep.
5. Have an unwind period and don’t start talking about serious matters right before bed.
Allow about an hour to unwind and get ready for bed each night which includes switching off from home duties, paid work and devices well before getting into bed. TV is OK if it’s across the room as it’s usually not emitting blue light into your eyes. Creating a relaxing bedtime routine for the whole family (dim lights, relaxing music, stories in bed) can set up great sleep habits that may last into adulthood. Try to build in time to talk with your kids and partner when you aren’t tired can help the rest of your relationship run more smoothly. You can apply this to your workplace as well — don’t wait until the end of the day when you’re worn out to deal with difficult conversations or important brainstorming sessions.
Go to the Sleep Health Foundation’s website www.sleephealthfoundaiton.org.au to see our 97 fact sheets on many sleep topics right across the lifespan, Sleep Health Foundation Fact Sheets
