How to Sleep Better as a Busy Working Parent

Working Parents
How to balance out life

Being a Parent and holding down a career is like working two full-time jobs at once. It’s no surprise that a lot of working Parents struggle with sleep deprivation! So how can you find the energy to get through the day when you’re suffering from poor quality sleep? Whether you’re a Parent-to-be or a seasoned parent, check out the following tips from Goodnight, Sleep Right | OnSite Plus to boost your sleep quality!


Get Comfortable with Self-Care


Self-care is an essential element of any healthy Parent routine. We spend so much time caring for others that it’s easy to let our own needs fall through the cracks. However, this can cause us to feel strained, stressed, and too stimulated to sleep at night. Try to incorporate more self-care into your life! Eat clean, healthy foods that make you feel mentally energized and physically strong. Most importantly, remember to carve out time for regular exercise to boost blood flow to your brain and burn off any simmering anxiety that can leave you lying awake at night. You can also take advantage of OnSite Plus's short videos that help enhance physical and mental health in the workplace.


At home, it's a good idea to keep it clean by throwing out items you no longer need. This can help lower your stress levels and make your home feel more like a sanctuary. If you want to take it a step further, you can burn sage in each room of the home to clear out negative energy and make room for more positive vibes.


Get Outside More Often


Spending time outside is another way to boost your sleep through healthy daytime activities. According to Verywell Health, morning sunlight exposure can help regulate your body’s natural sleep cycle in a few important ways. Bright, natural light will stop your body’s production of the sleep hormone, melatonin, and trigger the production of cortisol to jump-start your day. As a result, spending time in the bright sunlight during the day can help you fall asleep faster, stay asleep through the night, and wake up feeling more refreshed.


Try to Be Consistent


When it comes to good quality sleep, consistency is key. As Sharecare explains, going to bed and waking up at the same time every day will help you work with your body’s natural sleep cycle instead of fighting against it. Inconsistent bedtimes disrupt the natural rhythm of our bodies, disturbing our sleep quality and leading to a host of other health effects. This is why sleeping in on the weekends is generally a bad idea. If you’re not getting enough sleep during the workweek, try to get to bed earlier instead of making up for missed sleep on your days off.


Redecorate Your Bedroom


Believe it or not, your bedroom décor may also have an impact on your sleep quality. Too much clutter can contribute to anxiety and make it more difficult to fall asleep. Your bedroom should feel like a serene, soothing oasis where you can shut out the world and drift off into an effortless slumber.


Don’t be afraid to do some redecorating! Focus on making your bedroom cool, calming, dark, and quiet through the use of tranquil colors and multifunctional elements. For example, a portable fan can serve a dual purpose of providing white noise and a cooling breeze. Similarly, you could hang blackout curtains to darken your room, block traffic noise, and prevent the summer sun from heating your bedroom.


Don’t Stop There


For more ways to improve your sleep, check out these resources:



As a working Parent, it can be hard to relax in the evening and get the good night’s sleep you need to function optimally during the day. But constant sleep deprivation will negatively impact your mental and physical health as time goes on. Take steps to improve your sleep so you can gain the energy you need to thrive in your work and life!


OnSite Plus is pleased to offer employers short-form videos to help promote well-being in the workplace. Book a demo today!


Cheryl Conkin

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