Running a business and managing a family is like having two full time jobs but on steroids. It’s a 24-hour ordeal and something you can’t put a snooze button to. I understand this all too well.
Having two babies (11-months apart), launching two businesses and moving twice, all in two years, I sure lost my fair share of sleep. What I didn’t know where many of these 41 tips (damn I wished I had!). Hopefully, there are a few things in here that will help you get a better sleep starting tonight!
1.Stay Consistent
A consistent routine for parents and kids is key to success for everyone.
2. Drink at least 2L of water every day
Get a big jug and fill it every morning. Then track your success throughout the day.
3. Go to bed at the same time
Every day, go to bed at the same time. This will support your circadian rhythm, which makes sleeping more comfortable.
4. Get up at the same time every day
Even on the weekends! I know, tough (duh), but if you follow the same routine (like I mentioned in #1), your body will thank you.
5. Get 7 - 9 hours of sleep
Or find your sweet spot: the total sleep time (+/- 30 minutes) needed to recharge your battery.
6. Try a sleep app
From Oura Rings to Fitbits, and iWatch apps, tracking your sleep can help you understand how you sleep. And a good app will also send you tips and reminders so that you stay on track.
7. Wear blue light glasses
These cute ‘lil thangs help block the light that makes your brain think ‘Day time! Wake up!” Put them on at least 2-hours before bedtime. Bluelight comes in from places other than just your screens, FYI.
8. Wear an eye mask and earplugs
Even if you have the perfect environment, the mask and plugs help a lot. I use the Sleep Master Sleep Mask.
9. Watch what you eat/drink
No caffeine at least 8-hours before bed, no alcohol at least 5-hours before bed, and eat dinner at least 2-hours before hitting the hay. And no snacking!
10. Daily 14-hour fast
No food between 6 pm - 8 am. The more you do it, the better you get at it, and the more your body will thank you. Believe it or not, it’s easier to get a good nights sleep on a slightly empty stomach than one full of dinner and snacks.
11. Drink chamomile / lavender tea
Something warm and calming will help you to relax. Make sure it’s caffeine-free.
12. Your environment matters
Keep your bedroom cool, dark, and with some ambient noise. I use the Sleep Pillow app.
13. Your bedroom is for sleeping only
Don’t work from there, have your kids play in there, or give it the space for anything else other than sleeping or reading - or sex ;)
14. Make your bed every morning
Respect your bed. Make it your shrine and appreciate it. It is the most coveted place in your house. It’s where you recharge. Treat it that way.
15. Get a good mattress + pillows
A mattress should last you 10-years. A good one maybe even longer. Invest in this, please! I use the Sleep On Latex pillows and they are amazing!
16. Comfy sheets are a deal-breaker
Get good ones! Sheets that are soft and stay soft are worth the money. Wash them at least once a week.
17. Dual climate control FTW
Sharing a bed with a radiating heat machine (ah hum your partner) can be a problem. But, you have options like a SmartDuvet, Chillipad, and even Bedjet. Or use your own blankets.
18. Keep a dump journal
Keep a blank journal or post-it note close by so that you can write down any thoughts or ideas that keep you up in the night. I use The Pilot’s Pen because it has a little light so not to wake my husband.
19. Read before bed
Read at least 10-pages before bed. At that rate you could complete a book a month.
20. Avoid emotional triggers
Avoid any TV shows, movies, or even certain books close to bedtime that may trigger you. Negative thoughts can keep you awake.
21. Keep your toes warm
Slip-on some socks before bed. According to a 1999 study, having warm feet can predict how fast you will fall asleep.
22. Laugh before bed
Still breastfeeding? Well, a good giggle is excellent at any time of day, but especially before bed. A recent study suggests that laughing increases melatonin in nursing mother’s breast-milk. Goodnight child!
23. Don’t keep electronics in your room
Plug your phone in to charge either across the room or in another place altogether.
24. Place baby monitors far from your bed
Those things emit microwave radiation which has been proven to affect your sleep (and your babies too!) So crank up the volume and place the monitor as far away as possible.
25. Avoid checking social media
Limit your social media intake during the day and, like checking emails, only allow yourself three times each day to log in: 9 am, 12 pm, and 5 pm.
26. Eschew serious conversations before bed
“Never go to bed angry,” well yes and no. Simply avoid having difficult conversations close to bedtime so that your brain can turn off. But if a conversation is warranted, tread lightly.
27. Prepare the night before
Do as many tasks as you need to prepare yourself for the morning before turning off the lights for the night. Pack lunches, tidy up, set out your breakfast dishes, etc.
28. Commit to morning exercise
CrossFit works for me because of many reasons, but one of them is my ‘sign-up-to-commit’ mentality. If I register for a class, I will never back out. When you register for something, commit to it and the morning is the best time of day to do that.
29. Review your calendar
Take a glance at your schedule for the following day. What meetings do you have, where do you need to be? Did you give yourself enough drive time? Anything you need to prepare? By knowing what’s expected of you the following day allows you to rest easy.
30. Consider supplements
Melatonin, magnesium, zinc… there are many options (talk to your doctor). Most people are deficient in these sleep-inducing minerals, so it’s worth the chat. Don’t just buy the drug store brands. The best options are at your natural food markets.
31. Eat the same breakfast
Eggs and veggies are a staple here. Whatever is your go-to choice, stick to it.
32. Create a simple meal plan
Once a month, print out your weekly meals. Even if you don’t have the time to prep, at least you know what you’re cooking (and if you need to hit up the grocery store.)
33. Divvy up your nighttime parenting shifts
Learn to take night time shifts. Shift one: from 8 pm - 1 am, and shift two: from 1 am - 6 am. If baby/kids wake on your shift, it’s your turn to parent while the other partner sleeps.
34. Get a night nanny
If you have small kids that still aren’t sleeping through the night, get a night nanny. 2-days a week is enough to help get some sleep.
35. Get a therapist
Often our nasty sleep patterns are a result of brain overload. If this is the case, you may need an unbiased third party to step in. Talking to an expert, like a therapist, can help.
36. Know your sleep chronotype
Are you a bear, lion, wolf, or dolphin? Take the test to find out which chronotype you are and how to cater to your unique sleep needs.
37. Use lavender in your room
Spritz some pillow pleasing scents or role on some natural essential oils. Lavender is a great natural way to get you calm and ready for bed. Since smell is the highest memory trigger, the smell will eventually remind you it’s bedtime and BAM, you’re asleep.
38. If you wake up for 20-minutes, get up
If you wake in the night and can’t fall back asleep for 20-minutes, then get out of bed. Stretch your legs and get a glass of room temperature water. But avoid bright screens and lights. Just that reset can be enough to tire you.
39. Don’t worry about losing sleep
This is what your dump journal is for, write in it! But also don’t worry about how tired you might be in the morning. Just go with it. You can sleep tonight.
40. Build a castle
If you can’t fall asleep, then build something in your mind. I have been making my dream home (a castle) for the last 8-years, and it’s becoming a work of art. Building my castle is relaxing, is positive, and easily lulls me to sleep (almost) every time.
41. Ask for help
Stop doing it all and get some help. Whether that’s with the kids, your business, your home or family life, reach out to a friend or a professional for advice.
A good night’s sleep is the foundation for a great day and the basis for a healthy life. If you are having trouble sleeping after trying these or other methods, talk to your doctor (This post is intended to inform and inspire, not to provide medical treatments or diagnosis. We aren’t doctors, so we can’t give you any medical advice.)
