After the nightly battle of getting the kids to bed, how do parents get their much-needed rest too? For Better Sleep Month, 20 parentbloggers shared their best tips on how they sleep like a kid themselves. From picking out the comfiest PJs to checking their worries at the door, here’s what they had to say.

Aseky + Co.: Nothing relaxes me more than a warm shower, with some lavender essential oil before bed.

4 F’s Given: I found that it’s so important for me to find ways to get that much needed shut-eye. Some of the ways I do it is to take a nap during the day. I never thought a nap would be so rewarding, but it truly is. I can’t “sleep while the baby sleeps” every time because, let’s face it, there is so much to do, but I do try to nap once a day.

Balancing the Chaos: Learn how to say NO. Too many times, when I am asked for help, I typically say ‘YES’. I have learned that I do have a limit as to what I can accomplish during a day, and saying ‘NO’ will reduce my stress.

Confessions of a Northern Belle: Be active ALL day. Do you know any children who spend hours glued to a desk and computer five days a week? Even kids in school move around the classroom with enough frequency that they never experience a sleeping bottom in their desk chair. Run a couple of laps around the house (or office), dance in the shower, or jump on the couch for 20 minutes. Whatever you do, make time for physical activity during the day since aerobic exercise promotes better sleep. Or just be active ALL day like a kid and maybe you’ll sleep better at night.

Fab Everyday: Don’t underestimate the significance of a comfortable sleep environment that includes temperature-appropriate sleepwear, the ideal mattress for your body comfort, and the right amount of darkness.

Faithfully Beautiful: It’s been super important for me to make sure that I schedule that oh so needed 8 hours each night and put it on my calendar like I would any other task for the day. Being mentally prepared for the night helps me to know that I am doing what’s best for my family and myself.

Father and Us: You want to make your sleep environment as comfortable as possible. We spend a large portion of our life sleeping, so shouldn’t we make the room where that happens as pleasing as possible to be in? You want it dark and quiet and at a comfortable temperature. Your mattress is also incredibly important. You should replace your mattress at least every seven years. Also, make sure it is large enough for your needs.

Frosted Blog: I know, I know! It’s so tempting to just hop on social media and just scroll through once the kids are asleep. Or turn on the TV and catch up on your favorite shows. We avoid watching TV in our bedroom at night, and we make a point to turn off our electronics and unplug a couple of hours before bedtime. Lighting from electronics stimulates your brain and keeps you from shifting into sleep mode. Try to banish using your phone, tablets and TV from the bedroom.

Ginger Casa: Use white noise. I always wonder how travelers sleep in hotels all of the time without white noise. Some people are blessed to be sound sleepers, but not my husband and me! We need a fan, an air purifier, or a sound machine to ensure that the outside noises are quieted during the night.

Jessi Living Lovely: Check your worries at the door. If you are bringing stress to bed with you, you will not sleep well. Easier said than done, right? Resolve to keep everything that is stressful out of your bedroom. That includes work, your phone (see above) or even allowing yourself to think about work while in bed. Try keeping a journal to control and write about your worries instead of bringing them to bed with you.

Life Anchored: We keep our house at the same temperature pretty much year-round. This allows the us to wear the same style of pajamas every night, falling in with that great routine. Make sure that you are sleeping on a mattress that isn’t too old or too worn. Make sure your pillow is comfortable and my biggest thing is darkness. The kids have blackout curtains in their rooms and that helps for sure. I have a large window in my room that doesn’t have coverage, and while I love the idea of seeing the moon through it in the middle of the night, it also lights up my room making it hard to sleep. I am all about a sleep mask that is soft and comfortable to help with keeping things nice and dark.

Mamma Bear Says: For our kids, a warm cup of milk before bed puts them in the perfect state of mind. We cut down all caffeine and sugary foods/drinks 2 hours before bed. Again the plan here is not to hype us up but to help our bodies naturally relax. My husband and I love to have a relaxing cup of warm tea after dinner. It does wonders.

Modern Sports Mom: With so much going on in the typical sports parent’s life, caffeine can be a necessity. I get that. I am guilty of having an extra cup of coffee (or a caffeinated soda) in the middle of the day just to get that extra “pushˮ I need to get through my day without collapsing. The problem is consuming caffeine too late in the day can backfire. You’ll get the energy needed to keep going, but the effects can last up to 6 hours. This means that that 5 o’clock iced coffee can keep you going until 11 p.m., or later. Do the math, and consume caffeine as early in the day as possible.

Mom the Magnificent: Try your best to eat well, exercise and drink water daily. I see a huge shift in my sleep patterns the days I exercise versus the days I don’t. After dinner, avoid late-night snacking, especially food that will upset you or stimulate you. Taking care of your body has a lot to do with what you put into it.

Our Family Lifestyle: In today’s connected world, it’s important to unplug as you begin your bedtime routine. Lighting from electronics actually stimulates your brain and makes it harder to shut it down. Keep your bedroom a no electronics zone.

Project Motherhood: Keep a pad of paper and a pen at your bedside. I tend to think of things that I need to remember during this time of day and make sure to write them down for the next day. This removes the stress of forgetting and anxiety about the next day for me.

Southern Mom Loves: Being too hot or too cold can keep you from falling or staying asleep, and so can uncomfortable or restrictive clothing. Loose or stretchy clothing is best in a fabric and sleeve length appropriate for the season. Also, think about your bedding. If you tend to wake up hot, layering your bedding might make sense for you. Have a lighter layer of a sheet or light blanket under your heavier comforter so that you can shed a layer easily and go right back to sleep.

The B Keeps Us Honest: I sleep much better in a clean and clutter-free space. Now that doesn’t mean my room is always spotless, but it means I always tidy up a bit before bed. A clear space helps me to have a clear mind, which makes it so much easier to fall asleep. Plus, it’s nice to wake up to a clean slate each morning.

Porsha Carr Blog: I play classical music every night before bed. I sometimes even fall asleep with it on. It relaxes me and makes me feel good too.

The Cinnamon Mom: In addition to all of the normal thoughts and stressors you already have in your life, you’re now flooding your mind with brand-new information and distractions late at night. Between suspenseful movies, action-packed video games, and your friend’s vacation updates, you can’t possibly filter and process all of that garble in a short amount of time. Shutting down an hour in advance gives your mind time to decompress before falling sleep.

Still not inspired to sleep better? Don’t worry, we’re here to help. Learn how you can create the perfect bedroom for sweet sleep and take the Better Bed Quizzz to find the mattress of your dreams.

How do you sleep like a kid? Be sure to share your tips on social media and use #SleepLikeAKid!

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

Afternoon naps. Falling asleep in the back seat of the car. Having a favorite blankie to help you drift off. Kids know what they’re doing when it comes to sleep. In honor of Better Sleep Month, we’re encouraging you to reconnect with your inner child and sleep like a kid again.

Take Advice from the Experts

To sleep like a kid, you’ve got to think about sleep like a kid does. We went straight to the source and posed all of our pressing questions about sleep – do we need 8 hours of shut-eye every night? Should we sleep in a dark room? Should we check under the bed for monsters? The answers we got were quite entertaining.

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“What’s a Good Night’s Sleep? About 380 Hours.”

Kids might not have the best understanding of time management, or frankly how many hours are in the day. But it’s clear they know that getting enough sleep is important.

• Stick to a routine. No matter how old you are, you can be mighty cranky when you don’t get enough sleep. Adults can benefit from consistent sleep schedules that allow for enough hours of sleep – just like youngsters sleep better when they adhere to the sleep schedule their parents set.
• Find the ideal bedtime. Kids don’t always recognize when they’re getting overtired and wired. But you can. Observe what time of day you normally begin to slow down and exhibit physical fatigue. Try to get to bed before then so you don’t get a second wind.

“The Trick to Making Monsters Go Away Is to Hide under the Covers”

While monsters might not exist (shh don’t tell the kids!), kids understand the benefits of a comfortable sleep environment.

• Ban clutter. Kids can’t sleep when there are monsters under their beds. Adults can’t sleep when there is junk under their beds. Keep your bedroom somewhat sparse and your accessories to a minimum to create a calming environment.
• Put tech on timeout. “Come on, Mom! Just a few more minutes!” You don’t let your kids get away with it, so eliminate the double standard. Reducing screen time in the hours before lights-out may help promote earlier sleep onset. Start by entirely banishing the TV and other electronic devices from the bedroom.
• Delve into darkness. Some kids may be afraid of the dark, but a dark room is the best type of room to help you fall asleep. Choose room-darkening blinds, shades or drapes that allow you to plunge the room into peaceful darkness for sleep, but let the sunshine in the rest of the time.

Expert Sleep Tip: “Count to a Million”

Falling asleep and staying asleep at night can sometimes be a challenge. However, our “experts” know exactly what to do to get you sleeping soundly.

• Try sleep aids. Kids might need a bedtime story to wind down. You might need yoga nidra, a weighted blanket, melatonin, and pink or white noise. Explore different types of sleep aids to find something that will help you get the extra zzz’s you need.
• Time for tea. Chamomile tea might not be a fan favorite for youngsters, but it’s a great drink that can help you settle into slumber. The flavonoid apigenin creates a calming response in the brain so that we feel sleepy.
• Music of the night. Tossing and turning all night? Hit “play” and let the sweet sounds of classical music become your nighttime lullaby.

“I Love My Bed. It Has Comfy In It.”

Kids clearly see that a good, quality mattress plays an important role in getting your best zzz’s. They also know that if your mattress doesn’t provide you comfort, it’s not going to work out between you two.

• Find your mattress match. In order to find the mattress of your dreams, it’s important to check out a new one. We don’t recommend buying a mattress without rest testing your options first.
• Reevaluate your mattress. Just like kids, adults can outgrow their beds too. If you’ve had your mattress for at least seven years, it’s time to think about getting a new one.

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Want More Tips?

You don’t need to put on special superhero PJ’s or hug a stuffed giraffe to sleep like a kid again. (Unless you like those things, of course. We won’t judge.) There are lots of ways you can become educated and involved in your sleep health during Better Sleep Month. Here are a few ways we can help you sleep like a kid again:

• Follow along on the BSC’s Facebook, Instagram and Twitter to see entertaining sleep perspectives from kids throughout May. Be sure to share and like this fun sleep advice, and use #SleepLikeAKid and #BetterSleepMonth in any of your posts!
• Check out Sleep Savvy and BedTimes for great sleep-related content
• Take The Better Bed Quizzz so you can start sleeping better at night, if shopping for a new mattress

So look through the eyes of the world’s greatest sleepers (young children) this Better Sleep Month, and maybe rediscover your younger self by hearing sleep advice from the youthful.

This blog provides general information about sleep and sleep products. The words and other content provided in this blog, and in any linked materials, are not intended to replace a one-on-one relationship with a qualified heath care professional. This blog should not be construed as medical advice or used to diagnose, treat, prevent or cure any disease or condition. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care professional. This blog is not a substitute for professional medical advice, diagnosis or treatment, and should not be relied upon to make decisions about your health or the health of others. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or elsewhere on bettersleep.org. If you think you may have a medical emergency, immediately call your doctor or dial 911.

When I want to quiet my mind, unwind and snooze sounder, all I do is hit “play” and let the sweet sounds of my favorite music lull me to sleep.

Since ancient times, in regions all around the world, babies have been lulled to sleep with sweet, repetitive melodies known as lullabies. Soothing music is not just good for infants, it’s good for everyone. The slow tempo can help decrease the heart rate and, in turn, lower blood pressure – which is good, because a rapid heart rate can disturb sleep. Music has the power to calm the mind and reduce the effects of stress on the body. It can be relaxing, even hypnotic, putting us in the perfect state of mind to drift off into a deep sleep.

Studies have found that music with no defined melody and minimal fluctuations in volume is particularly good for helping you fall asleep. Instrumental music that is string-instrument based, with little or no horns and drums, can lower anxiety and bring on drowsiness. Classical music works great, as does New Age, Native American or Celtic music.

We’ve linked a few pieces you might want to add to your sleep playlist:

• The British Academy of Sound Therapy says that the most perfect song to put a person to sleep is called “Weightless.” The Academy collaborated with the Manchester band Marconi Union to produce this relaxing song. Because there is no repeated melody, the brain doesn’t try to predict the next sounds coming. According to research from Mindlab International, “Weightless” reduces anxiety by 65%. There is an 8-minute version, an extended 30-minute version, and a much longer 10-hour version. (YouTube video: https://youtu.be/UfcAVejslrU)
• “Reverie” is French for “dream,” and this classical piece was composed by Debussy early in his career. The beautiful piano sounds are gentle and meditative. (YouTube video: https://youtu.be/-SrvreW-E80)
• The first movement of Beethoven’s “Moonlight Sonata” is a masterful piece, hauntingly played on the piano. As the name suggests, this music is meant to be played at night, to soothe the soul after a long day. (YouTube video: https://youtu.be/nT7_IZPHHb0)
• This New Age music piece is specifically created to induce delta waves in the brain to help us ease into sleep. And it continues to play for 8 hours! (YouTube video: https://youtu.be/8gNWVYMa_Zc)
• Billy Joel wrote “Lullabye – (Goodnight, My Angel)” in 1993, inspired by his daughter. (YouTube video: https://youtu.be/dcnd55tLCv8)
• Sheryl Crow wrote this lullaby for her son Wyatt. (YouTube video: https://youtu.be/oHZi9qJsxvw)
• This relaxing Celtic music is played with harp and flute, and it’s dreamy and soothing. (YouTube video: https://youtu.be/BiqlZZddZEo)
• Two Native American flutes are featured on this instrumental piece composed by Peder B. Helland. (YouTube video: https://youtu.be/jO01kemz1kY)

While you’re deciding whether or not to add the soothing sounds of Celtic flutes to your playlist, consider that listening to soft music before sleep blocks out external noises, like traffic, and internal distractions, like tinnitus. The most important factor in finding music to help you sleep is to choose music that you like, that helps you to feel relaxed and comfortable.

Still experiencing restless nights? Check out my recent segment on CBS San Diego where I share my secrets to sleeping well. And make sure to sign up for the BSC’s monthly newsletter, The Snoozzze, for news you can sleep on, expert tips, the latest research and much more.

Sweet dreams!

Lissa

Sleep IS the new status symbol

Gone are the days of touting just how little you snooze. Bragging about your skills in bed – as they relate to sleep, of course – is all the rage. Sure, at the Better Sleep Council (BSC), we’ve always been on this trend. And we know that getting 7-8 hours of sleep each night has a long list of benefits, including helping you maintain a healthy weight, feel energized, concentrate more easily and protect your long-term health. As your go-to sleep resource, we want to give you the tools to sleep more soundly all year long. But for May’s Better Sleep Month, why not go ahead and brag about your efforts as you’re upping your sleep skills?

Are you ready to get better in bed this month?

There are numerous ways you can get involved in Better Sleep Month this May. Here are a couple of ways the BSC will help you up your game between the sheets:

• Check out our monthlong sleep series, “31 Ways to Be Better in Bed!” on the BSC’s Facebook and Twitter channels, featuring tips from BSC consultant, R.N. and certified sleep educator Terry Cralle. (Can’t wait? Check out our Better Sleep Guide and start sleeping better tonight.)
• Read weekly posts on the BSC’s blog, featuring sleep-related content from lifestyle expert and BSC spokesperson Lissa Coffey
• Learn more about men’s and women’s bedroom habits through the release of the BSC’s new survey results
• Take our Better Bed Quizzz to see how you measure up in the bedroom

This month, we’re also partnering with our own Lissa Coffey, as well as Jessica Camerata from My Style Vita and Catherine Beard from The Blissful Mind, to help them challenge their fans and followers to be “Better in Bed” all month long. You can also follow along as they challenge themselves to be better in bed this May.

Think you’re better in bed than these ladies? Enter our weekly “SleepStakes” on the BSC’s Facebook Page, tell us how good you are in bed, and you may even win a $50 gift card.

So come on, join in the sleep conversation and brag about how good you are in bed.

Based on statistics, there will most likely be debate between the two as to whether the window should be open or closed at night, if the down duvet should remain on or off the bed, and whether a night light should be used. According to the Better Sleep Council, one in three Americans reports that their bed partner has a negative impact on their own sleep, because these are the kind of issues that affect getting quality zzz’s.

While I anxiously await the royal wedding, one question I’ll certainly be asking is, “Am I better in bed than Prince Harry and Meghan Markle?” Based on my sleep knowledge and current sleep habits, I’m willing to bet that I am!

Since Better Sleep Month is a perfect opportunity to improve your bedtime performance and sleep behaviors, the Better Sleep Council has a few suggestions that you and I could apply to our own sleeping arrangements – and even the royal couple’s.

• Every couple will need a queen-sized mattress or larger, because each person needs enough space to adequately move around without disturbing the other. (Having extra leg room is always a plus!) If there is ample space in the bedroom, the prince and his bride should opt for a king-sized mattress – and if they aren’t sure which mattress is right for them, I recommend they take the Better Bed Quizzz to kick things off.
• Looking for new bed linens? Request ones made from natural fabrics. Cotton can “breathe” and feels good against the skin. Soothing colors like white, blue and purple help to create a soothing atmosphere in the room, one that is conducive for sleep.

• The bedroom should be a respite from the world, where one can relax and retreat. Set the phone down to charge on the other side of the room to help you resist the temptation of looking at messages when you should be sleeping. (I admit, I’m a sucker for checking my phone in bed from time to time, so this is something I plan to work on!) While the young couple will likely be checking the news to read all about the goings-on in the world, they need to keep laptops, televisions and other tech devices out of the bedroom.
• While the thermostat should be set to a comfortably cool 65-67 degrees, some find this temperature quite chilly. For those who like it warmer, double-fold the blankets and wear flannel pajamas to bed, or a pair of socks. If you get too hot at night, a fan can help with the heat, as well as provide a source of white noise that can lull you to sleep.If one person’s snoring is keeping the other awake, check the pillow situation. There are many pillows made to help keep airways open and prevent snoring. A bed with an adjustable foundation that elevates the head is also helpful, so keep that in mind.
• If one person’s snoring is keeping the other awake, check the pillow situation. There are many pillows made to help keep airways open and prevent snoring. A bed with an adjustable foundation that elevates the head is also helpful, so keep that in mind.

• If there are different bedtime hours, have the night owl use a torch (the British word for flashlight) to maneuver around the room without disturbing the one who’s sleeping, but make sure it has a yellow-hued light rather than blue or LED. In the morning, the one who sleeps in can wear a sleep mask, so the early bird can get up and get going.

Will I be better in bed than Harry and Meghan? Who knows. But I will say “I do” to a healthier sleep routine.

Sweet dreams!

Lissa