Let’s face it. We focus a lot here on getting the babies and the toddlers sleeping. But, sometimes after we’ve worked together, baby is sleeping and parents still are not! Why is this? Well.. many different reasons, to be exact. One of the main ones being – they haven’t slept in 5, 6, 24, 36 months, and their body has forgotten how. If your child has just begun sleeping through the night, give yourself some grace and know that it will take time for everyone to adjust to the new sleep routine, and begin sleeping well.
But, let’s also take a look at our own bedrooms and see if there are any improvements that could be made.
I, for one.. Am a “terrible” sleeper. Which is one of the BIG reasons why I got into this field in the first place. So keeping my bedroom a “sleep sanctuary” is definitely at the top of my list. Here are a few things that I have considered in creating my sleep space. And, I do feel many of them have helped.
Make the Bedroom DARK. AS. NIGHT.
Light is the single most important environmental factor impacting your sleep. This can be from any source of light – computer, phone ding, but also the biggest one often ignored is our bedroom windows. Light streaming in from the street through your crappy bedroom blinds is going to keep you up people! When your environment is bright, your melatonin levels remain low. Darkness helps your body secrete this sleep hormone. In my opinion, great blackout curtains are a worthwhile investment for every room in your home. But, if this is not possible because you have just spent every last dollar on your nursery.. A good sleep mask will definitely also help in a pinch.
Your room is for sleep (and maybe sex.. But.. you are parents so.. you might be too tired for that.. :D)
Don’t make your bedroom an entertainment space. If you are using your room to watch TV right before bed, or play video games – this is going to impact your sleep. If your body and mind equate your bedroom with excitement, it will be really hard for your body to settle down and prepare to transition to sleep.
Calm, neutral wall colours make a difference.
Now, most grown adults don’t have their room painted bright red, pink or orange. But, if you do – this could be affecting your sleep as well. These colours are associated with anger, and panic. Not exactly how you want to be feeling when you enter your sleep space. Cooler calmer colours on the walls. Think light greys and pastels, really do help transform your space into one of calm solitude and rest.
Clear Out the Clutter
Your room furniture should definitely take “feng shui” into consideration. Creating a good flow in the bedroom is really important. And if your bedroom is cluttered, you are going to find yourself distracted before drifting off to sleep. Thinking about piles that need to be moved, or laundry that needs to be folded, will distract the mind and cause a bit of unnecessary stress right before sleep. Definitely take some time and clear the clutter out of your bedroom. Your body and mind will thank you. Channel your inner “Marie Kondo” who is all the rage right now! ha.
Remove Some of the Noise
Did you know that your brain actually processes noises in your sleep? This is the exact reason your baby crying in the night jolts you out of bed like nobodies business. Try to reduce the noises in your bedroom.
Personally, we sleep with a white noise machine. I know people think these are just for kiddos. But, if you live in a busy metropolitan area or tight community like we do.. A good white noise machine that produces relaxing sounds can help create great ambiance and encourage you to fall asleep faster. Another suggestion is just to use ear plugs. I have not found too many that are optimal in comfort for me.. But everyone’s ears are different!
Don’t worry that you won’t hear the baby. Trust me – you will. And if you’re really nervous just make sure that the ear plugs you are using have a noise reduction rating of 32 decibels or less.
Invest in the Bed
You know you spend ⅓ of your life in that thing right? Make sure you’ve got a comfortable cozy mattress, and great bedding too. Sliding into nice clean sheets is an amazing feeling! Find sheets that are natural, breathable, and of a decent thread count. Your pillow will make a difference too! We so rarely try out our bed or bedding for longer than 30 seconds before purchasing. (Mattress stores are kind of an embarrassing place to hang out for prolonged periods of time). But, make choosing your bed and bedding a high priority. You really do spend a great amount of time here.
Of course I could go on and on and on. But, I hope this helps you look for a few simple and easy changes you might be able to make to begin getting a better night’s sleep in the very near future.
Thank you to the amazing Stacie-Lynn Photography for the use of this beautiful photo seen here of this adorable family. She really is the best!