Let’s talk about sleep routines. I don’t know about you, but as soon as I became a parent, sleep has consumed my thoughts. I never thought much about sleep before I had Hayden.
I used to be able to stay up late, get up early. On the weekends I would sleep in late. I never took the time to really appreciate it like I should have!
Do you hear that? If you’re not a parent yet, enjoy your sleep!!
Sleep Routines
Do you have a sleep routine? I never have had one. I’m kind of jealous of the people that have their routines. You know, brush their teeth, clean their face, drink a warm glass of milk, read in bed…and then they are zonked out in bed.
I’ll brush my teeth, sometimes was my face, I’m lactose intolerant, and sometimes I’ll read the news headlines on my iPhone. But most of the time I either stay up late and just fall into bed or I lay in bed without winding down and my mind is always racing.
What’s funny about me not having a sleep routine is that my 3 year old has a very strict bedtime routine. He loves his routine and if we don’t do something, he will remind us.
He gets his teeth brushed (and lovey too!) and then he picks out a book. Sometimes we will read a second book. He gives Heath and I a hug and then gets one last diaper change. Then it’s into his bed where he picks out a little toy (lately it has been 2 little Pirate figures) and then snuggles up to his Pillow Pet and his lovey. He asks for his Cozy blanket and then tells us “Night Night and Love You”.
Sleep on my mind
Sleep is on my mind a lot. Hayden is my alarm clock so I go by his sleep schedule. He gets me up in the morning. I stay up late at night trying to get work done. Most nights I can lay down and fall right to sleep. But many times I lay awake trying to process the day, thinking of what needs to be done tomorrow and more.
During the day, when I’m running around with my rambunctious toddler, I’m thinking of sleep. I should have gotten more. When is Hayden’s nap?
When I finally get Hayden to sleep, I wonder how long will his nap be? Should I indulge in a nap myself? Should I make the most of this time and get some work done?
Finally, at night, I’m thinking I should go to sleep early. Maybe then I’ll set my alarm early and get up before Hayden.
The National Sleep Foundation Recommends…
I am loving the National Sleep Foundation website. They have taken polls, done the research and came up with some great ideas on how to wind down at the end of the night and treat your bed as a sanctuary from the stress of the day.
Here are some great tips and routines from The National Sleep Foundation:
If you are having problems sleeping, the National Sleep Foundation suggests the following to improve your sleep:
- Set and stick to a sleep schedule.Go to bed and wake up at the same times each day.
- Expose yourself to bright light in the morning and avoid it at night.Exposure to bright morning light energizes us and prepares us for a productive day. Alternatively, dim your lights when it’s close to bedtime.
- Exercise regularly.Exercise in the morning can help you get the light exposure you need to set your biological clock. Avoid vigorous exercise close to bedtime if you are having problems sleeping.
- Establish a relaxing bedtime routine.Allow enough time to wind down and relax before going to bed.
- Create a cool, comfortable sleeping environment that is free of distractions.If you’re finding that entertainment or work-related communications are creating anxiety, remove these distractions from your bedroom.
- Treat your bed as your sanctuary from the stresses of the day.If you find yourself still lying awake after 20 minutes or so, get up and do something relaxing in dim light until you are sleepy.
- Keep a “worry book” next to your bed.If you wake up because of worries, write them down with an action plan, and forget about them until morning.
- Avoid caffeinated beverages, chocolate and tobacco at night.
- Avoid large meals and beverages right before bedtime.
- No nightcaps.Drinking alcohol before bed can rob you of deep sleep and can cause you to wake up too early.
- Avoid medicines that delay or disrupt your sleep.If you have trouble sleeping, ask your doctor or pharmacist if your medications might be contributing to your sleep problem.
- No late-afternoon or evening naps, unless you work nights.If you must nap, keep it under 45 minutes and before 3:00 pm.
These are such fantastic suggestions. I know I will work to implement these into a bedtime routines for myself.
I want to know! Do you have a bedtime routine? Does your children? Share here!
Disclosure: I received the New Perfect Sleeper Mattress from Serta Mattresses for review purposes only. I am sharing information with you on behalf of Serta and the National Sleep Foundation but all opinions are my own.
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