How working parents can prioritize sleep

How working parents can prioritize sleep

Jan 01, 2022

Sleeping is a vital part of our lives as it allows us to regulate our mood and boost our immune system. For some of us, restful sleep comes naturally, but for others this may be considered a luxury when trying to juggle work, kids and different tasks around the house. Adults aged 18-64 should be getting 7 – 9 hours of sleep each night, however 1 in 4 adults aged 18 – 34 are not getting enough sleep. 1

As a working parent, you’ve got a lot going on, yet the same level of commitment you provide to your career, meeting dinner plans with the children, planning birthday parties, should be given to your sleep schedule.

This means doing whatever it takes to make sleep a priority. Ask yourself, what is getting in the way of sleep? Now, take action to remove this barrier.

Some examples may include stimulants such as caffeine or certain medications that can keep you up. Moreover, distractions such as the light from TVs, cell phones, tablets, can prevent you from falling asleep.

It is important to take measures needed to follow through on your commitment to yourself.

Start by determining how you like to relax and recreate this experience before bedtime. You could also test out a few sleep routines until you find one that works best for you, here are some tips that may help you get into a sleep routine:

  • Use a humidifier, breathe in 100% pure lavender oil.
  • Read a relaxing book.
  • Listen to ocean sounds.
  • Take a warm bath.
  • Do some Journaling.
  • Drink a hot cup of chamomile tea or lavender tea.

1 https://www.canada.ca/en/public-health/services/publications/healthy-living/canadian-adults-getting-enough-sleep-infographic.html

Additionally, nutrition plays a huge role in the quality of sleep. According to studies, kiwis may be one of the best foods to eat before bed. This is because kiwis are rich in serotonin, a brain chemical that helps regulate your sleep cycle. The high antioxidant capacity of kiwi may also reduce oxidative damage and consequently improve sleep quality.

Other cereals such as wheat, barley and oats contain high levels of melatonin, along with the following foods:

  • Tomatoes
  • Peppers
  • Mushrooms
  • Eggs
  • Fatty Fish

Melatonin not only improves sleep, but also provides other benefits, such as antioxidant, anti-inflammatory, enhancing immunity, anticancer, cardiovascular protecting, anti-diabetic, anti-obese, anti-aging and neuroprotection. Therefore, the consumption of foods rich in melatonin will benefit you.2

What steps are you taking this month to improve your sleep habits? We’d love to hear your sleep routine!

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409706/

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