Sleep: the Biggest Act of Care for Self and Families

With difficulty finding childcare, work uncertainties, and ever-rising prices for daycare, it is easy to see why those with young children are facing a particularly heavy burden in the time of COVID-19. Higher stress levels, for both caregivers and their dependents, and difficulty sleeping go hand-in-hand at a time when good health is as important as it has ever been. Getting the “right” amount of restful sleep every night is the biggest act of care you can do, both for yourself and your family.  

Getting Your Kids to Sleep 

First and foremost, it is important to help your kids get a good night’s sleep. Anyone with a little one around knows that if they aren’t sleeping, you probably aren’t either! Not to mention that a lack of sleep for young children can cause a whole host of issues, such as allergic rhinitis, weaker immune systems, and anxiety and depression (Pacheco, 2021). A consistent bedtime routine, beginning about 30 minutes before bed, is the best fix, and although the content can vary depending on the needs of you and your child, the most important factor is consistency. Regardless of what activities constitute your routine, they should foremost involve turning off all screens and bright lights to get ready for bed. A few great ideas could include reading a book together or singing lullabies. It is also important to avoid sugary food before bedtime, and while it is extremely beneficial for a child to get exercise during the day, if they are too tired it may become even more difficult for them to sleep, although this seems counterintuitive. Setting up a routine may be difficult, especially in situations with more than one child in a household, but it is essential that you keep trying until you find what works for you and your family. There is no substitute for the health benefits resulting from a good night’s rest.  

Dealing with Added Stress 

While managing stress in a household with kids can seem daunting on its own, a parent or caregiver without adequate sleep will not be in the right state to properly look after children or dependents. Exercising several times per week can be an effective method of reducing stress, even if it simply involves going for a walk, and you can include your children. Reading, listening to music, or unwinding with yoga are all things that can be managed into a tight schedule. Writing down your worries or journaling can help you not only relax, but prepare for the future, while also allowing you to keep negative thoughts away from the safe place of your bed. Plan ahead, provide extra time for yourself, and remember, there is no shame in asking for help and support from others when you need it. Refer to the other sleep article for more tips on building good sleep hygiene as an adult.  

Caring for Mothers or Primary Caregivers 

Mothers (or primary caregivers) have felt more than their fair share of stress since the start of the pandemic, leading to higher levels of sleeplessness. Although more women have jobs than ever before, those involved in heterosexual relationships are still responsible for the overwhelming majority of household chores and, generally speaking, childcare (Brenan, 2021). This pressure has only increased as everyone has been more confined at home. It is important to be aware in your household not to intentionally not allow so much of the burden to fall on mothers, and, when following tips such as the bedtime routine mentioned above, keep an even divide of the tasks if in a two-parent household. It is more important than ever to share chores equally and pay special attention to the pressures felt by mothers or primary caregivers.  

In short, the pressure on everyone has increased, but for no one more than caregivers. Whether you are a parent/caregiver yourself or not, it is an important time to come together and make sure we are supporting our families and loved ones- and, equally important, ourselves. Good rest is the foundation of good health, and it is just as important for parents and caregivers as it is for children. Caring for yourself and your loved ones is a pillar of work life that the WLO supports as a member of the Caregiving Working Group, and we provide many resources that can be found below.  

Resources

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Read related article. 

Sleep Solutions: Understanding What is Keeping You Awake  

Sources:  

Brenan, M. (2021, November 20). Women still handle main household tasks in U.S. Gallup.com. Retrieved February 4, 2022   

Pacheco, D. (2021, November 30). Children and sleep. Sleep Foundation. Retrieved February 4, 2022