Do you ever have nights when the kids are peacefully tucked in bed, the house is locked up tight, the dog is snoring and you are staring at the ceiling, dreading the fast approaching 6 a.m. buzz of the alarm or toddler wake-up call?

As a parent, you need rest and sleep in order to keep up with the demands of raising children. Since becoming a parent, you might notice you need more sleep and yet often get less! And some nights you might be tempted to stay up late, relishing the moments of kid-free time with your partner or just by yourself. While those evenings are nourishing and sometimes necessary, don’t make them an every night habit or you will be one exhausted parent!

Here are five tips for improving sleep:

1. Don’t go to bed right after watching TV or working on the computer. Your mind needs to unwind before shutting down to sleep. Taking a hot bath, reading a book, listening to relaxing music or stretching/meditating can help you ease into a restful night of sleep.


2. Dedicate at least eight hours to sleep and consider having a regular bedtime on weekday evenings. Some people find that their bodies regulate to sleep better if they try to hit the sack the same time every night.


3. Let go of the worries of the day. Make your list for tomorrow, finish that conversation with your partner, write in your journal and be done with the day. If you find yourself planning the next day or focusing on a concern, just tell yourself: I will think about that tomorrow. You will be amazed how this helps your unconscious mind let go. If you have a baby or small child who is still night waking, remember, it won’t last forever. Sometimes stressing about losing sleep… will lead to losing even more sleep!


4. Take care of yourself. Eating healthy, getting plenty of exercise and having regular time for self-care all contribute to healthy sleep patterns.


5. If you don’t fall asleep within the first 30 or 45 minutes, try something different. Just lying in bed, staring at the clock and becoming more stressed will only raise your coritisol levels. Read a book, grab a cup of tea or even go lay on the couch for a few minutes. Some sleep experts say changing your environment can break a stressful sleep pattern.


6. If you need occasional help, consult your health care provider about taking a supplement or herb. Products that work for our family include L-tryptophan, Calms Forte , and Sleepy Time Tea.

A good night’s rest will do wonders for your attitude when your young child is having an early morning tantrum or your teenager won’t give up the bathroom. You will notice that the more rested and nourished you are, the more energy and attention you have for your kids, and for your life!

For tips on functioning well when sleep-deprived, and how parents can catch up with a new baby around, don't miss Sara's post today on Polliwogged!