5 tips for parents to sleep better

We all know sleep is essential for both our physical and mental well-being. But let’s be honest—getting the recommended eight hours a night is a fantasy for most parents. The good news? You don’t need a full eight hours to improve your sleep quality. Small changes can make a big difference.

Here are five expert-backed tips to help you sleep better—even if your little one has other plans:.

1. Stick to a Regular Sleep Schedule

The time you go to bed and wake up matters just as much as how long you sleep. Your body has an internal clock (circadian rhythm) that thrives on consistency. Try to go to bed and wake up at the same time every day—even on weekends—to improve your sleep quality.

2. Watch What You Eat and Drink

What you consume impacts how well you sleep. To set yourself up for better rest:
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• Avoid caffeine at least eight hours before bed (yes, even that afternoon coffee!).
• Give your body at least two hours to digest your last meal before sleeping.

3. Manage Screen Time

Screens (phones, tablets, TVs) emit blue light that tricks your brain into staying awake. Try these simple swaps:
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• Keep your phone out of the bedroom or at least on Do Not Disturb mode.
• Stop scrolling social media before bed—it’s stimulating and will keep you up longer.
• If you must watch something, opt for TV over social media, as it's less engaging.

4. Dim the Lights
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Light is one of the biggest factors affecting your sleep-wake cycle.
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• In the evening: Lower the lights in your home, especially in the bedroom.
• In the morning: Get plenty of natural light as soon as you wake up to help regulate your body clock.

5. Unwind Before Bed
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A busy parent brain doesn’t switch off easily. Help your mind relax before bed with:
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• Journaling or gratitude practice
• Meditation or breathing exercises
• A few minutes of mindfulness

The calmer your mind, the easier it will be to fall asleep—and stay asleep.

Even if you can’t control how many times your child wakes you up at night, you can control your sleep habits. Small tweaks can lead to better, deeper, and more restorative sleep.

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