The best Mother’s Day
gift of all: the gift of
a good night ’s rest.

news — can heighten anxiety before bed.

Paruthi suggests trying to schedule phone
time earlier in the day, whether for reading
the news or listening to your favorite
podcasts, so you aren’t tempted at night.

What you do during the day matters, too.

Skip naps, but if do you need one, keep it
short and early in the day, says Spadola.

Getting regular exercise, a huge mood
booster on its own, can also do wonders for
your sleep, adds Paruthi. And limit alcohol
and caffeine, particularly at night, but also
later in the day.

Ultimately, think of your bedroom as a
“sleep sanctuary,” says Spadola. Keep it cool
— research suggests the ideal temperature
for sleep is between 65 and 72 degrees, says
Paruthi — quiet and dark. Blackout shades
are extremely effective, but an eye shade
works just as well. (On the flip side, let light
in as soon as you wake up, so that you feel
awake when you need to be.) White noise
machines work well for some patients, too.

Finally, leave your work outside of the
bedroom, says Spadola. Of course, that
can be especially challenging these days, as
many bedrooms double as work stations.

If that applies to you, try using a dividing
screen to separate your bed from your
working area.

Mattingly is constantly working on
improving the sleep situation at home,
knowing how critical it is for her to take
care of herself so she can be at her best to
take care of the children. “You know how
you should always put on your own oxygen
mask first? I think it really rings true,”
she says. T
Jenny Splitter is a science journalist and a
co-founder of SciMoms, an evidence-based blog
for parents and caregivers. She lives in the
H Street NE neighborhood of Washington,
D.C., with her husband, two kids,
a cat and a dog.

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