You probably know by now that good quality sleep is essential for your overall health and well-being.  According to the National Sleep Foundation, adults need between 7-9 hours of sleep per night to function optimally. And more recent studies suggest women actually need 10 hours! When is the last time you got that?!  If you’re like most parents, you’ve probably struggled to get enough shut-eye, leading you to feel more stressed and less energetic.  That’s why we’ve collected some tips from sleep experts to help you to improve your quality of sleep through a more calming bedtime routine.

Creating a Sanctuary for Sleep

Sounds nice, right?  Making your bedroom a sleep sanctuary doesn’t have to be hard or fancy.  Sleep experts simply recommend ensuring the room is cool, dark, and quiet.  Invest in some blackout curtains and keep the temp lower than you would during the day.  Think noise machines are just for your kiddos?  Think again.  These work wonders for adults to create a calming environment and block out unwanted distractions.

Wind Down Before You Lie Down

Dr. Michael Breus, a sleep specialist known as "The Sleep Doctor," recommends establishing a relaxing bedtime routine to help signal to your body that it's time to wind down. Whether it's sipping on a cup of herbal tea, practicing gentle yoga stretches, or indulging in a chapter of your favorite book, find what helps you unwind and stick with it.  This will increase the likelihood that you drift off to sleep with ease.

Ditch the Screen

One thing that shouldn’t be part of your unwinding routine?  Your phone.  Sorry, friends.  According to sleep experts, the blue light emitted by screens can interfere with your body's natural sleep-wake cycle, making it harder to fall asleep.  Opt for the screen-free activities mentioned above instead.

Managing Stress = Better Rest

Managing stress.  Easier said than done, right?  Dr. Shelby Harris, a clinical psychologist and sleep expert, suggests incorporating stress-reducing activities into your daily routine vs. trying to battle it when you lie down in bed. Whether it's mindfulness meditation, deep breathing exercises, or journaling, finding healthy ways to cope with stress throughout the day can help quiet your mind and prepare you for better sleep at night.

With so much focus on helping our kids sleep, it’s easy to de-prioritize our own.  But remember, getting a good night’s sleep makes you more capable to show up for family and for yourself.  It’s a win-win!  Wishing you a restful sleep.