What I Learned About Sleep Hygiene From My Baby
Any new parent will tell you one of the most endlessly perplexing challenges is determining how to get your baby to sleep better. Why did they sleep well last night but not tonight? Did they get too much sleep in the day, not enough? Did they eat too close to bedtime? Did they get enough sunlight?
The sleep analysis can feel endless and at times futile. Luckily, my fixation on helping my baby get good sleep has led me to reflect on the adult sleep challenges I hear about in my practice. Is there a way to take baby sleep hygiene tools and use them to improve our sleep quality (and in turn our mental well-being and resiliency)?
In our fast-paced world, sleep often takes a back seat to our busy schedules and endless to-do lists. However, the quality of our sleep profoundly impacts our overall well-being, affecting everything from our mood and cognitive function to our physical health. Sleep hygiene and understanding sleep cues are essential components of achieving a restful night. In this blog, we’ll explore why these factors matter and provide practical tips to help you improve your sleep.
Why is Sleep Hygiene Important?
Sleep hygiene refers to the practices and habits conducive to sleeping well on a regular basis. Good sleep hygiene can help you fall asleep faster, stay asleep throughout the night, and wake up feeling refreshed. Here’s why it matters:
Improved Mental Health: Poor sleep is linked to mental health issues like anxiety and depression. Good sleep hygiene plays an imperative role in stabilizing our mood, reducing stress, and increasing resiliency.
Enhanced Cognitive Function: Quality sleep enhances memory, attention, and problem-solving skills, making you more effective in your daily tasks.
Physical Health Benefits: Adequate sleep supports your immune system, reduces the risk of chronic diseases like hypertension and diabetes, and promotes overall physical well-being.
Emotional Regulation: Consistent sleep patterns can improve emotional regulation, helping you respond more calmly and rationally to daily stressors.
One universally accepted strategy to improve baby sleep is establishing a sleep routine parents are encouraged to follow for every bedtime. Turn the lights off, turn the noise machine on, put on a sleeper, read a book, give a bottle, and put to bed. Rinse and repeat. Having a sleep routine can drastically help prepare our bodies for rest and improve our ability to go and stay asleep. Let’s look at how to establish a solid adult sleep routine:
How to Establish a Sleep Routine
Set a Consistent Bedtime: Choose a bedtime that works for your family and stick to it every night. This consistency helps regulate your internal clock and makes it easier for you to fall asleep.
Create a Calming Pre-Sleep Routine: Develop a series of calming activities leading up to bedtime. This could include a bath, reading a book, or listening to calming sounds. These activities signal to your body it's time to wind down and prepare for sleep.
Ensure a Comfortable Sleep Environment: Make sure your sleep environment is a sanctuary that is conducive to rest. This means keeping the room dark, cool, and quiet. If you’re a light sleeper you could consider investing in blackout curtains, a noise machine, or a sleep mask to help create the perfect sleep setting.
Avoid Overstimulation Before Bed: In the hours leading up to bedtime, try to keep activities calm and avoid overstimulation. Too much stimulation or activity (e.g., intense discussions, working late, exercising) can make it harder for your body to settle down and fall asleep.
Watch for Sleep Cues: Pay attention to your body’s sleep cues (yawning, heavy eyelids, increased irritability). Just like a baby, if we become too tired our body releases cortisol which can make it more difficult to fall asleep.
Limit Exposure to Screens: Reduce screen time at least an hour before bed, as the blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep.
Be Mindful of Food and Drink: Avoid large meals, caffeine, and alcohol close to bedtime. These can disrupt your sleep or make it harder to fall asleep.
Get Regular Exercise: Physical activity during the day can help you fall asleep more easily at night. However, avoid vigorous exercise close to bedtime.
Prioritizing sleep hygiene and paying attention to sleep cues are essential steps toward achieving a restful night’s sleep. By making small, intentional changes to your daily routine and environment, you can significantly improve the quality of your sleep. Remember, good sleep is not a luxury; it’s a necessity for your physical, mental, and emotional well-being.
