As a parent, it’s all too easy to feel constantly exhausted. Between early morning wake-ups, long days keeping up with the kids, chores that never end, and difficulty winding down at night, sleep can be elusive. Getting poor quality or insufficient rest as a parent, unfortunately, goes hand in hand with the territory. However, it doesn’t have to be this way. With some simple changes, you can start getting more high-quality rest every single day.
Stay Consistent with Your Wake-Up Time
No matter how little you’ve slept, stick to the same wake-up time each morning (yes, even on weekends!). This helps regulate your body’s internal clock so that you get sleepier at an appropriate bedtime. Avoid sleeping in more than an hour past your normal time no matter how fatigued you are. Going to bed and waking up at inconsistent times disrupts your circadian rhythm and makes good rest even harder.
Pay Attention to Loud Snoring
It’s common for exhausted moms and dads to snore due to fatigue. However, take note if your snoring is loud and disruptive. This could signify an underlying condition like sleep apnea, which causes breathing problems at night. Loud snoring reduces oxygen intake and prevents restorative deeper stages of sleep. Keep tabs on snoring with an app to help you determine if you need to talk to your doctor about getting tested for sleep disorders.
Limit Caffeine Past Noon
Caffeine may seem like a tempting pick-me-up when you’re tired, but it can have unintended consequences. Consuming caffeinated drinks too late in the day can interfere with your ability to fall and stay asleep at night. Try to limit yourself to one cup of coffee or tea in the early afternoon at most. Stay away from all caffeine at least 6 hours before bedtime for the best results.
Schedule Power Naps
When you’re severely sleep deprived, sometimes getting a full night just isn’t possible. Power naps to the rescue! Taking 15–20-minute mini-snoozes during the day helps restore cognitive function and boosts energy levels. Set an alarm so you don’t oversleep. Take advantage of grandparents visiting to sneak away briefly. A midday siesta, even just shutting your eyes for a bit, goes a long way when you’re running on empty. Research shows short power naps improve mood, reaction time, and focus—without interfering with nighttime rest.
Create an Ideal Sleep Environment
From loud neighbors to bright lights filtering in through the blinds, various environmental factors can ruin your chances of quality rest. Make your bedroom as dark, quiet, and comfortable as possible. Blackout curtains, a white noise machine, lowering the temperature, and investing in a comfortable mattress all contribute to a sleep sanctuary designed for catching up on much-needed ZZZs. Earplugs and an eye mask can also do wonders when kids or partners are restless.
Have a Consistent Wind-Down Routine
Racing thoughts and exposure to blue light from TVs, phones, and tablets make it exponentially harder to unwind at night. Have a consistent relaxation routine to help prep your mind and body for sleep. Options include taking a hot bath, reading an actual book, meditating, gentle yoga, or sipping chamomile tea. Dim the lights about an hour before bed and put away all electronic devices. Transitioning from busy parent mode to resting parent mode takes some time.
The key to combating exhaustion as a parent is being proactive and realizing sleep should be just as high a priority as everything else on your plate. Implementing some of these simple tips can help you start getting more consistent, high-quality rest. When you prioritize sleep, you’ll have the energy needed to better care for your kids and be more present during your waking hours. Here’s to restful nights and brighter days ahead!
