How Can Parents Ensure Better Quality Of Sleep 

Are you a new parent, and do you have trouble falling asleep? OR Do you get light and disturbed sleep?

For new parents, getting enough sleep could be complicated. Newborns could be demanding at night, as they don’t sleep at a stretch, leaving you sleep-deprived. Adults generally need 7-8 hours of proper sleep to feel rested.

If you find difficulty in maintaining the ideal sleeping hours, waking up in the morning, being unable to concentrate, and getting into microsleeps, then read these healthier bedtime tips backed by experts and medical research to improve your sleep quality.

Don’t Sit Idle

Not only exercise helps to decrease stress, but it also helps promote sleep. Besides, having a sedentary lifestyle increases tiredness; sufficient regular exercise will provide better energy levels during the day and result in better sleep at night.

Furthermore, exercise will boost your sleep in several ways, like improving sleep quality, reducing stress, relieving anxiety, and helping with sleeping disorders.

Here are some tips for new parents to inculcate the habit of exercising:

• Set a regular schedule that matches your baby’s sleep time and baby steps; for instance, take stairs instead of elevators.
• Start with simple steps for a shorter duration; increase the time and the difficulty level once you are consistent.
• Build the habit first and goals later.
• Make it fun, play a sport with your spouse, or get an exercise buddy.

Consult A Doctor

If you experience difficulty sleeping or are tired every day, it’s worth seeing a doctor. It’s even more critical if you have been facing sleep disorders for more than a month. The doctor will ask you about your routine and general lifestyle habits. 

Although there could be different reasons among men and women resulting in lack of sleep, an important reason that might disturb a man’s sleep could be low testosterone levels that begin when he is approaching his 40s. 

Leading provider of testosterone replacement therapy suggests that a drop in testosterone could lead to poor sex drive due to erectile dysfunction, weight gain, mood swings, and compromised sleep quality. Fortunately, it is easier to start the treatment, which could give you positive results:

• Increased libido resulting in better sex life
• Reduce waist circumference
• Increased strength and muscle mass
• Improved sleep quality, enhancing overall health

Besides, stress about work, health, finance, and family may lead to insomnia, so get medical help quickly.

Reduce Screen Time

Usage of screen time and digital technology not only affects your health but affects your relationship with your family as well. While screens provide entertainment, it impacts your mood and sleep. 

Limiting the same will result in better focus and brain function, reduced eye strain, improved lifestyle, enhanced relations with your family, and improved sleep habits.

So, here are the steps you can take to limit your screen time:

• Dim the room’s light
• Drink a warm glass of water and take a hot shower which could relieve your day’s stress
• Follow a bed-timing and stick to the routine
• Read a book or a magazine instead of playing games that stimulate the mind
• Keep your phone and tablet away, or better switch them off

Don’t use your phone within 2 hours of going to bed. Making these small changes will help you a great deal.

Quit Substance Abuse

Did you know smoking cigarettes and consuming alcohol can lead to sleep disruption?

Nicotine may induce relaxation and relieve anxiety; however, it is responsible for insomnia and other potential sleep problems. It increases the severity of snoring because of irritants contributing to airway swelling.

Do these if you want to minimize or quit smoking:

• Use nicotine replacement therapy- like nicotine patches or gum
• Exercise as it’s an excellent antidote to smoking
• Go for yoga, deep breathing, or meditation 

Similarly, alcohol, regardless of whether consumption is light, moderate, or heavy, disrupts sleep quality. It affects both active and passive people equally, heedless of their gender. If untreated, it may cause heavy snoring, daytime tiredness, and severe health problems.

Evaluate your habit and do these to control your alcohol intake:

• Women should limit themselves to no more than one drink and men to no more than 2. The best is to quit.
• Try a ‘dry’ month.
• Learn how to say ‘NO.’

Try to avoid these at least 4- 5 hours before bedtime. Seek help if you are unable to cut back on your habits. 

To Sum Up

However much your child challenges you, keep calm and avoid stress. Instead, follow the prescribed summertime tips to help you get sound and good-quality sleep. Create that sleeping sanctuary, use soothing aromas, and make your bed feel like a friendly hug.