65 Sleep Hacks That Actually Work: Backed by Science (Part 2)
Sleep Hacks for Parents
11. Get some sunlight: Going for a walk or opening a window in the morning to get some sun will reset your circadian rhythm and signal to your brain that it's time to start your day. This will help your kids as well! Have a family outing to the park or walk to a nearby restaurant or other location.
12. Work as a team: The only saying “it takes a village” is still relevant when it comes to raising kids. You and your partner should be responsible for helping the kids get to bed. Bedtime can be a struggle and a stressful time for both kids and parents. Having an extra hand can make the bedtime routine easier for everyone.
13. Create a bedtime routine: Creating a bedtime routine for your kids will let them know that the nightly ritual means it’s time to go to sleep. A routine will help regulate bedtime and get your kids on a schedule. Having something to look forward to at bedtime, like a bedtime story or playing a game (preferably without screens), will get your kids excited and ready for bed.
14. Adjust bedtimes as needed: As kids grow up and schedules change, bedtime will need to be adjusted. This is especially important for back to school time. Over the summer, parents tend to ease up on strict bed times. To get your kids ready for school and their new wakeup times, slowly readjust bed/wake-up times for a few weeks so everyone will be ready for a new school year when it comes around.
15. Destress away from the kids: Once the kids go to bed, you’re free for a few hours. Take this time to wind down before bed by spending time with your partner, watching TV, reading, listening to music/a podcast, or anything else you might want to do to take your mind off the stress of the day and get ready for bed.
16. Get intimate with your partner: Your bedroom should only be used for two things; sleep and sex. It’s no secret the two go hand-in-hand. In fact, sex improves your sleep and better sleep improves your sex life. The hormones released during sex- oxytocin and prolactin-can help induce sleep.
17. Ban kids from the bed: Sleeping with your kids might seem like a great way to bond. Extra bodies (and heat) in your bed can disrupt your sleep and cause you to wake up numerous times during the night. Co-sleeping, especially in older children, is proven to cause mental health issues and developmental delays. It’s best for both kids and parents to keep their sleep spaces separate.