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Improve your sleep quality every night with these 7 tips!

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Published on 09/07/2021

Everyone wants to get more sleep, but as a parent, it can often feel hard to get that desperately needed shut-eye!

Everyone wants to get more sleep, but as a parent, it can often feel hard to get that desperately needed shut-eye! A well-rested night is essential to waking up feeling refreshed and ready to seize the day with your kids! While life may be getting busy, make sure you take care of yourself with these seven tips!

How much sleep do we actually need?

In the first year of your baby’s life, the average parent gets 4 hours 44 minutes of sleep per night! The average person should be getting between 7-9 hours of sleep! While you might want to use your evening time to catch up ont the news, and life outside of the family bubble, getting at least 7 hours is beneficial for many things! According to sleep experts if you consistently get under 7 hours of sleep you can double your risk of cancer, raise your possibility of getting Alzheimer’s, and age your skin quicker. On the other hand, getting over 9 hours of sleep is also bad! It can lead to weight gain, heart disease, depression, back pain, and headaches.

How To Feel Way Better The Next Morning!

1. Routine

It might be nice to spend some quiet time with yourself late at night, but this isn’t good for you if you usually go to bed at 10! One of the best things you can do for yourself is to go to sleep at the same time and wake up at the same time every day. Having a routine to stick to is better for your health and makes you sleep better. Set your alarm for 8pm called ‘Nightime Routine’ to remind yourself to start getting ready for bed.

2. Avoid sleeping in

While sleeping in might seem like the ultimate luxury as a parent, it wreaks your sleep routine. The more your weekend and weekday schedules are different, the harder it is on Monday morning to get up! If you have to catch up after a late-night, try and have a daytime nap over getting a bit more shut-eye the next morning!

3. Phone and Screen Use

Most phones now have night shift which turns the blue light to an orange hue which allows your body to start to unwind. Make a habit of putting your electronics away 15-30 minutes before you go to sleep to help as well.

4. Temperature

A cooler room helps your body to get into a deeper sleep. Keeping your room cool by opening your windows will also allow for some fresh air which will help you sleep better.

5. Darkness

If your room is a bit light while you sleep this could be lessening your sleep quality. We need darkness to stimulate the sleep hormone ‘melatonin’, therefore eye masks come in handy (particularly if your partner is a night owl!)

6. “Sleepytime” tea

There are lots of herbal teas on the market to help you get your zzz’s! Its calming effects will help get you in the mindset for bed. Make sure to avoid caffeinated tea, so choose chamomile or lavender.

7. Keep a journal or notepad next to your bed

If your mind keeps whirling full of things to do, you might benefit from having a journal or a notepad so you can write everything down so you don’t forget about it for the morning!

What are some of your favorite ways to sleep better? Let us know down below!

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