10 Sleep Tips For Tired Parents With TEMPUR®

I wanted to compile a list of 10 sleep tips for tired parents because as an exhausted mama myself and the tips below help me when I’m at my most sleep-deprived.

This post is in conjunction with TEMPUR® but all thoughts are my own.

Get some fresh air

It’s not called ‘forest therapy’ for fun. Being in nature is therapy. It’s utterly restorative and relaxing, helping to soothe a tired, anxious, and overstimulated body and mind.

I literally witness my heart rate slowing down on my smart watch when I’m strolling in the great outdoors.

I now force myself to get moving, pushing the pram to the local park instead of driving for example, or power walking my way around the neighbourhood, whenever I feel fatigued.

I know that exercise, particularly outside, whatever the weather, perks me up and chills me out like nothing else can.

I do understand how hard it is to find the momentum to get moving when you’re bone-tired though, but I promise you, it’s always worth it. So get moving, especially when you feel like it the least. That’s when you need it the most.

Increase natural daylight exposure in the day

We all have a natural time-keeping body clock within us known as the circadian rhythm but it’s important to provide it with cues. Receiving more natural daylight during the day will help your body know when it’s time to sleep when it becomes dark, helping you sleep more quickly and for longer. During the winter, I use a SAD (Seasonal Affective Disorder) light therapy lamp and I try to catch as many sun rays as possible in the lighter seasons.

Set up a bedtime routine for you like you do for your baby

Bath, book and sleep. That’s the drill for little Susie, right? Now do it for yourself. Add lavender drops to your bath or a cup of bath salts (ideally with Magnesium) to help relax the body and mind, and induce sleep.

Ensure your room isn’t too hot or too cold-not always easy in these oscillating temps from heat waves to snow storms, sometimes in the same week-but 18 to 19 degrees Celsius is ideal.

Read an uplifting book, even if it’s just a chapter or two to help escape the never ending to-do list in your head, allowing you to gently nod off.

Make your bedroom a haven

Consider decorating your bedroom in a soothing shade of blue which always comes out on top in studies on which colours aid sleep.

Declutter your space and try not to bring your work life into the bedroom (e.g. a desk) so you can switch off fully when it’s time to sleep.

Invest in a comfortable mattress and pillow for the best night’s sleep because nothing is more important than that bed of yours. l’m a big fan of TEMPUR® because the experience you receive with their collection is completely bespoke to you.

TEMPUR^® Sleep Scientists really do take their pillows seriously there.

Quickly realising that everyone is unique, they developed a wide range of bed pillows to suit everyone’s individual sleeping requirements from classic regular to loose filled pillows, ergonomic moulded ones (my faves are firm pillows) as well pillows for side sleepers in their vast range.

Their mattress and pillow material cleverly contours to your body for unrivalled comfort and personally tailored support from the moment you lie down until the minute you wake up, even if you rise several times a night as it often goes here, with a toddler in tow. I’ve found feeling this comfy in bed thanks to TEMPUR^® means I can doze right back off to sleep again despite any interruptions.

Limit ‘Sleep Procrastination’

The temptation to scroll late at night because it’s the only uninterrupted time you seem to have (that window when your kids are simultaneously asleep) has been termed as, ‘sleep procrastination’ or, ‘revenge bedtime procrastination’ where you make up for the lack of free time in your day.

As enticing as it is, and wow, is it enticing (I’ve been there), you do end up paying for that extra tech time eventually as it leads to even more sleep deprivation (blue light omitted from digital devices prevents sleep as it tricks your body into thinking it’s daytime) and leaves you feeling lethargic and moody longer-term.

My tips: scroll away, stop doom scrolling (that news cycle can be depressing), watch those funny cat videos or meditate (more on that below) then switch that phone off so you can get more zzzs in. Deal?

Meditation apps

Headspace or Insight Timer are effective apps to help you meditate/ take a breather, day or night. They help you to rewrite those negative voices in your head and have specific pre-sleep exercises suitable for all of the family. If you’re struggling with pressing worries, a therapist once advised me to write down my concerns on a piece of paper then put it away. The act of writing allows you to process concerns and stop the cycle of worry, more easily.

White noise/ ambient music

Not just for babies, white noise can help block out disruptive external noise but also works to associate your brain with sleep. You can buy a white noise device or search online for long recordings of white noise for free. If white noise isn’t your thing, search for rainforest noises or other peaceful sounds or pieces of ambient music to encourage sleep. My children often nod off to Classic FM which is especially useful for car naps when it comes to my toddler.

If you prefer silence, and your children are older and don’t usually wake at night, consider ear plugs.

Eye mask or black out blinds

The eye mask is more cost effective than blinds but both equally block out light, helping you sleep deeply. My deepest of sleeps are in pitch darkness.

Light dinner

Leave heavier meals and treats for earlier in the day when you’re more mobile. Dinner should ideally be light and easily digestible to aid a good night’s sleep. Alcohol can also disturb sleep so consider giving that a miss, especially if you’ve suffered broken sleep for a while.

So also aim to eat, wind down and sleep at the same time every day so your brain knows what’s to come.

Moderation and consistency is key!

Caffeine-free tea before bed

Calming camomile tea is my go-to because it contains compounds that bind to GABA (an amino acid that serves as the primary inhibitory neurotransmitter in the brain and a major inhibitory neurotransmitter in the spinal cord) which make you feel sleepy. It goes without saying to avoid too much caffeine during the day, or late in the day. I try to stick to two cups a day and drink caffeine no later than 3pm.

I hope these tips help you get more sleep, folks.

More about TEMPUR®:

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TEMPUR® is rated #1 in quality of sleep
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TEMPUR® Material vs Memory Foam
The TEMPUR® Feeling
TEMPUR®‘s Sleep Technology

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