Balancing the demands of childcare with the need for adequate rest can seem daunting for many parents. Actor Anushka Sharma, who recently appeared in Mumbai, shared her approach to managing sleep despite the challenges of raising young children. Speaking with designer Masaba Gupta, Sharma revealed that establishing an early bedtime became a routine when her daughter Vamika was born. This practice has continued with her second child, Akaay, born to her and cricketer Virat Kohli.
Sharma explained, “Initially, it was about convenience since Vamika had her dinner early, around 5:30 PM. Often, it was just the two of us at home, so I decided to use the time to sleep. I noticed significant benefits from this routine—better sleep, feeling refreshed in the morning, and less brain fog. It started as a convenience but has now become a family habit.”
The Importance of Sleep Hygiene
Sleep hygiene is crucial, especially for parents juggling multiple responsibilities. It involves creating habits and environments that support consistent, restful sleep. Dr. Chandril Chugh, a senior consultant neurologist and director of Good Deed Clinic, emphasizes the importance of good sleep hygiene for parents, particularly those with young children. He says, “Adequate sleep is vital not only for the well-being of children but also for the parents. Caring for a newborn is demanding and requires that parents also consider their own health.”
Dr. Chugh adds, “Prioritizing your own health is not selfish but essential for being the best caregiver you can be. Sleep deprivation can severely affect both physical and mental health, impacting family dynamics. Inconsistent sleep can weaken the immune system, increase susceptibility to illnesses, and lead to irritability, reduced focus, and lower energy levels, making daily interactions with your child more challenging.”
Common Sleep Mistakes and Solutions
Parents often make common mistakes that can negatively affect their sleep quality and that of their children. These include prolonged screen time, lack of a proper routine, excessive caffeine and sugar intake, and engaging in intense activities before bedtime.
To address these issues, parents can make several adjustments:
Optimize the bedroom environment.
Limit screen time.
Maintain a nutritious diet.
Manage stress and anxiety.
Practical Tips for Better Sleep Hygiene
Dr. Chugh offers practical advice for improving sleep hygiene. “Infants need frequent feedings, which can disrupt sleep. However, lifestyle changes can make this easier. Create a calming sleep environment, use white noise machines or blackout curtains, and take turns with your partner for nighttime duties. Sharing responsibilities can also strengthen your relationship.”
He also suggests taking daytime naps when possible and establishing a consistent bedtime routine for your baby. Spending time outside during the day can enhance mood and benefit the baby as well. Additionally, setting up a night-time essentials station and avoiding vigorous play before bed can help regulate day and night schedules.
