Parents know the feeling: the alarm clock rings (or, let’s be honest, a tiny human jumps on your bed), and you realise you’ve slept… how long exactly? Six hours? Four? A quick nap that somehow passed for a full night?
This March, as we celebrate World Sleep Day, it’s time to talk about something parents are often desperately short on—quality sleep. While sleep is a luxury for many, it’s also a necessity that impacts everything from mood to health. So, why is sleep such a struggle, and how can we reclaim it?
The Realities of Sleep Deprivation for Parents
According to the experts, adults need 7–9 hours of sleep per night to function well. But for parents, especially those with little ones, that number can feel like a distant dream. Studies show that new parents lose an average of 109 minutes of sleep each night during the first year. Even as kids grow older, juggling school schedules, extracurriculars, and family responsibilities means sleep often takes a back seat.
Why Sleep Matters (Even If It Feels Impossible)
Sleep isn’t just about surviving the day without snapping at your kids or falling asleep mid-peppa-pig marathon. Quality sleep improves:
- Mood and Patience: Less irritability and more capacity to deal with tantrums.
- Health: Reduced risk of chronic illnesses like heart disease and diabetes.
- Memory and Focus: Easier to remember which kid needs a packed lunch and who has soccer practice.
- Emotional Well-Being: Better sleep equals a more balanced mood, which every parent deserves.
Tips to (Actually) Get More Sleep
It’s one thing to say, “Get more sleep,” and another to make it happen. Here are some realistic strategies for tired parents:
- Create a Sleep Sanctuary: Make your bedroom a calm, tech-free zone with cozy lighting and soft bedding.
- Power Down Earlier: Start winding down 30 minutes before bed, even if it’s just brushing your teeth in peace.
- Embrace Naps Without Guilt: A quick power nap can make a world of difference.
- Prioritise “Me Time” in the Evening: Even just 10 minutes of quiet reflection or journaling can help transition to sleep mode.
A Call for Parents Sleep Revolution
World Sleep Day is more than just a date on the calendar—it’s a reminder that sleep isn’t a luxury; it’s a necessity. This year, let’s change the narrative. Instead of accepting sleep deprivation as the “parent norm,” let’s start advocating for support systems that give parents the rest they need and deserve.
So, this World Sleep Day, let’s pledge to prioritise sleep, support each other in finding rest, and remind ourselves that a well-rested parent is a happier, healthier parent.