How to Improve Your Sleep Quality – A List Of Tips
Sleep is essential for our everyday life, but it’s even more so when you’re a parent. Pregnant women are known to have difficulty falling and staying asleep, and since everyone gets anxious about the morning, thinking about tomorrow’s appointments, work goals, and kids are no simple feat. Luckily, there are plenty of ways to make your days brighter: sleep-improving tips for parents of kids with developmental delays that might be able to benefit from special attention at night. Wrong night? That’s normal! But the fact is that not all kids develop naturally into good sleepers overnight. Children with developmental or learning disabilities may struggle to keep their eyes open at night or may need extra help in getting ready for bed. In addition, many parents are oblivious to how important it is for their children that they are able to fall asleep soundly at night. The good news is – parents can improve their child’s chances of getting a goodnight’s rest by taking care of themselves first thing in the morning and afternoons. If you’re looking to make your day brighter instead of gloomier, here are some tips on how to improve your sleep quality:
Try to avoid overstimulation from devices and distractions
Waking up with an overstimulating alarm or too much to put down for the night can set your child up for a continuing struggle to fall asleep. It’s important to know that it’s normal to feel this way during the day, and it’s perfectly normal to have dreams while you’re sleeping. Even when you have trouble falling asleep, it’s important to know that it’s normal to keep your mind off external things and simply relax. Consider its baby steps. If you’ve been struggling to get a full night’s sleep recently, it may be because you’ve been experiencing too much stimulation (whether physical or electronic) at the wrong time. Try to avoid being too overstimulated while still in your 30s or 40s, as it can make your child’s sleep less restorative. It may also be that you are trying to make the best of a bad evening, worrying about work or school or the kids, and not enough about yourself. Your child may not be able to sleep because he or she is wired differently. If you think your child may be having a bad night, don’t be afraid to ask – your child will probably be willing to share what she’s going through.
Set normal bedtime routines
There are many ways to improve your sleep quality, but the easiest way to start is to set a daily bedtime routine. Start by putting on your favorite music, closing your laptop or iPad, and turning on a soothing sound while you go to sleep. If you have a choice, try to avoid devices that are too bright, too loud, or that have a lot of background noise. These can all be triggers that are harmful to your child’s health and quality of sleep. Your bedtime routine should include something familiar – whether that’s an old favorite or an interesting new song. If you have to be at the office for the next 3-to 4 hours, try to make your bedtime routine as inconspicuous as possible so that your child doesn’t accidentally see you in her bed. For example, a bedroom wall could be painted white so that her bedroom is completely hidden from view. After her bedtime, consider it a no-brainer to head to the bathroom and turn on the water heater so that the bathroom is as cold as possible while your child is in bed.
Don’t struggle to fall asleep
It’s easy to get intensively worried about falling asleep, but it’s not necessary. It’s natural for kids to become drowsy as they grow older, especially during the day. But it’s not normal to struggle to fall asleep at night too. It’s just that your child is at a specific stage in his development and needs some time to adjust to this new reality. Eventually, your child should be able to fall asleep peacefully without a struggle. Try to avoid being too intense – if you’re feeling jittery or stressed out, try to relax a bit – it’s possible that your child is having a bad night and needs some downtime. If you have a difficult time falling asleep, try to read a book while you’re getting ready for bed. Or, if you’re too busy, you can always take a quick walk or take a short flight. Reading can help your child sleep well.
Make your bed first thing in the morning
If you’re waking up with a hangover the next day, don’t worry – it’s not a big deal! Just make your bed and get ready for your day. If you’re not sure how to lie down, try it out on the side table – it’s that simple. If you’ve been struggling to get a full night’s sleep recently, it may be because you’ve been experiencing too much stimulation (whether physical or electronic) at the wrong time. Try to make your bed first thing in the morning so that your child is awake before the night is over and there’s no need for her to stay in bed all night long. You can also try focusing on your breathing while you’re getting ready for bed. It may help your child to become more alert early in the morning.
Try to walk about 1.5 – 2 minutes before you try to fall asleep
If you have a problem falling asleep, try to walk more before you try to get to sleep. Exercising your body can help you relax and get ready for bed. It may also help your child to get a full night’s sleep. It may also help you to avoid having an overstimulating or difficult to calm dog on by yourself. circling your hands or clapping your hands together can help you to fall asleep quickly. Try to do this as often as you can – it will help your child to monitor her breathing while she’s sleeping and reduce the risk of her struggling to fall asleep.
Don’t use too much metronomic listening media
If you have to be at the office for the next 3-to 4 hours, try to make your bedtime routine as inconspicuous as possible so that your child cannot easily tell where you are and what you’re doing at any given moment. For example, a bedroom wall or door could be painted white so that the bedroom radio is completely hidden from view. After your bedtime, consider it a no-brainer to stay in the tub for a few minutes so that your child can relax and unwind before going to sleep. It may be that you are trying to make the best of a bad evening, worrying about work or school or the kids, and not enough about yourself. Your child may not be able to sleep because he is wired differently. Your bedtime routine should include something familiar.
Help your child with their bedtime routine
Typically, when a child is in the mood to sleep, he or she will tell you. But sometimes you have to do it yourself. Try to do it before your child wakes up in the morning and before he/she can even open his/her eyes. If you are not sure where to start, try using a guided sleep routine. A sleep-tracking device like the Selfsof Parents can help you identify which parts of your child’s bedtime routine are getting in the way of your child’s regular sleep and why. Explain it to your child and try to do it as soon as you know what parts are getting in the way. Once you’ve identified what parts of your bedtime routine are causing your child to be late, try to make your bedtime routine as inconspicuous as possible so that your child cannot easily tell where you are and what you’re doing at any given moment. Help your child with their bedtime routine by providing a familiar song, placing a favorite book on the bedside table, and closing your laptop or iPad.
Conclusion
In order to make your day brighter, try these tips:
· Set a daily bedtime routine.
· Don’t struggle to fall asleep.
· Make your bed first thing in the morning.
· Try to walk about 1.5 – 2 minutes before you try to fall asleep.
· Don’t use too much metronomic listening media.
· Try to walk about 1.5 – 2 minutes before you try to fall asleep.
· Don’t use too much metronomic listening media.
· Don’t try to be too intense.
· Try to relax a bit.
· Don’t be afraid to ask your child what’s going on in her life.
· Don’t expect too much from yourself.
· Take a short flight.
· Read a book.
· Don’t be too difficult.
· Don’t have an overstimulating or difficult to calm dog on
