Navigating the Sleep Struggle
Natasha Sharma
Navigating the Sleep Struggle: A Working Mum's Journey to Well-Rested Bliss
Becoming a mother for the first time is an overwhelming experience filled with joy, love, and sleepless nights. When I welcomed my first child into the world, I was unprepared for the challenges of sleep deprivation that awaited me. We are inundated with advice about birthing, baby must haves, and nursery decorations, but where is the comprehensive guide to navigating the world of sleep for new parents? The lack of information about the science of sleep and gentle techniques left me feeling lost, and at times, like I was failing at my new job as a mum.
For the first six months, my household was caught in a whirlwind of sleepless nights and exhausted days. I couldn't see beyond the next stretch of broken sleep, and it took a toll on me like I couldn’t’ imagine. It was at this point that I decided to seek help and little did I know, it would change everything for us.
Discovering a new rhythm and implementing responsive sleep techniques transformed my parenting journey, it just made everything click and make complete sense. The return of quality sleep brought a newfound sense of control and the mental clarity to be more present. It wasn't just about my own well-being; my child became happier, calmer, and experienced healthy developmental progress.
Fast forward to the arrival of my second child, and the difference was stark. Armed with knowledge and a commitment to establishing a routine from day one, the sleep struggles were virtually non-existent. Comparing the two experiences, I couldn't recognise the sleep-deprived version of myself with my first child.
The realisation struck me – quality sleep is not just a luxury; it's a game-changer for working parents. The ability to make rational decisions, juggle work and family, and maintain overall well-being becomes significantly easier with a well-rested household, yes it’s not the only thing parents need, but it is definitely an important one.
Looking back, it became clear that the missing piece in the parenting puzzle was the lack of information about establishing healthy sleep habits. There is a lot of stigma that comes with routines and I am on a mission to change that narrative for the better, which is why I became a certified sleep consultant and why I am now on a mission to help parents in the workplace, especially having been there myself.
Returning to work as a public relations professional seemed like an impossible challenge, but because my children slept well, a flexible work schedule became a viable option. The agency I worked for embraced the idea of my flexi hours, making it clear that my well-being as a working mum mattered, but for so many that wouldn’t be an option.
Reflecting on my journey, my advice to fellow working mums is simple – seek help when you need it, you aren’t expected to know everything and neither do you have to. Don't wait until you feel like you're drowning in exhaustion. Recognise that establishing good sleep habits not only benefits you but sets the foundation for a harmonious and well-rested household. 94% of employees said it would be beneficial for companies to provide parental benefits specifically aimed at addressing their children’s sleep[1] and I couldn’t agree more, benefits should extend to things that will really help parents to manage the juggle and feel supported in their workplace.
In light of this, here are some top tips for working mums to improve sleep:
Establish a Consistent Sleep Routine: Signal to your body that it's time to wind down by creating a bedtime routine. Disconnect from work and engage in activities that promote relaxation, such as reading or taking a warm bath.
Create a Comfortable Sleep Environment: Invest in your happy place by ensuring your bedroom is conducive to sleep – cool, dark, and quiet. A comfortable mattress and pillows can make a significant difference.
Limit Screen Time Before Bed: Break the habit of last-minute email checking. Blue light from electronic devices can disrupt melatonin production, affecting sleep. Avoid screens at least an hour before bedtime.
Prioritise Self-Care: Make self-care non-negotiable. Activities that bring joy and relaxation contribute to overall well-being and improved sleep quality.
Delegate and Seek Support: It's okay to ask for help. Whether it's sharing parenting responsibilities with a partner or seeking assistance from friends and family, building a support system can alleviate the burden on working mums.
I appreciate it’s easier said than done, but by implementing these tips, working mums can take proactive steps towards a well-rested future. Reclaim control over sleep patterns, prioritise well-being, and experience a positive shift in overall mental and emotional health. The journey may be challenging, but the rewards are immeasurable. What have you got to lose? Try it. Your well-rested future awaits.
[1] Independent Research: Parental wellbeing in the workplace, 250 respondents, January 2024