"As parents, there is a lot on our minds. And for new parents in particular, how your baby is sleeping is a major concern. As we put all of our focus on our baby’s sleep, our own sleep inevitably becomes less of a priority.
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But as they say, you can’t pour from an empty cup. Your child’s sleep is important, but your sleep is also important. Without enough sleep, it can be hard to focus, your immune system can suffer, you can become forgetful, your judgement can be impaired, and in general, it can be challenging to parent the way that you want to.
It would be tough to say that your own sleep should be a priority in the early parenting days. But once your child gets into a good sleep routine, it’s time to turn the focus to yourself.
Are you getting the amount of sleep you need? According to Mayo Clinic, adults should aim for 7-9 hours a night. And as impossible as it may seem to hit those hours, they are important for both you and your family.
There are a number of factors that can impact the struggle to fall and stay asleep. According to Healthline, some of those factors include stress, worry, too much stimulation before bedtime, consuming too much caffeine, and noise disturbances (as a parent, this is a given on some nights!).
While we can’t guarantee your kids will stay silent all night and we can’t remove parental stress that plays a role in your life, we can recommend some steps you can take to improve your sleep, as well as some promising products that may improve your sleep quality.
Source: @jessiebbernhardt
Board Certified Sleep Medicine Specialist, Dr. Thanuja Hamilton, MD recommends creating your own bedtime routine. Just like you do for your children (bath, a song, a book, lights out), creating your own bedtime ritual will signal to your body that it’s time to relax and go to sleep.
Dr. Hamilton shares that it’s all about consistency to condition yourself to get into sleep mode. A couple of routine elements to consider: lower the lights, turn on relaxing music, turn off electronics 30 minutes before bed, meditate, journal—whatever relaxes you and prepares you for sleep.
If you’re struggling to fall asleep or stay asleep, take a look at what you’re eating and drinking before bed. Dr. Hamilton recommends avoiding heavy meals close to bedtime, foods high in sugar, alcohol late at night, and warns to look for hidden caffeine sources (like that chocolate you’re snacking on after dinner).
As far as products go, Dr. Hamilton notes that what works for one person might not work for another, and it may be a system of trial and error to find what works best for you.
If you’re looking for an improved sleep routine, here are 11 products that may help you hit those elusive eight hours of sleep.
Note: Not all products are safe for pregnant and breastfeeding women. Speak with your doctor before taking supplements.
Air light memory foam self-adjusts to support your sleep position. As a bonus, the mulberry silk pillowcase supports healthy skin. 100 percent natural blend of orange oil, tangerine oil, lavender oil, chamomile oil, ylang ylang oil, and sandalwood oil. This evening latte contains bone broth collagen, melatonin, GABA, and magnesium to support relaxation. Certain scents can help foster sleep, including lavender, chamomile, jasmine, and rose. About an hour before bed, spend some time relaxing with a sleep-friendly scented candle, like this lavender one. Of course, make sure the candle is out before you officially turn in! Weighted blankets are said to aid in relief from insomnia, sensory disorders, and more. There are lighter weighted blankets available for children as well. Available in four colorways, this eye mask is naturally cool to the touch while staying breathable. Made with grounding scents, city-dwellers can spritz this on linens before bed for a cozy cabin-like feel. What's more relaxing than that? Magnesium helps muscles to relax in this evening drink blend. Sound machines aren't just for baby! Add white noise to your own sleep routine.
Read More: The Bedtime Routine That Actually Puts My Kid to Sleep