Anushka Sharma shares how her family adopted an early sleep routine; neurologist explains its importance for parents with kids

For parents, balancing childcare demands with the need for adequate rest can often feel like an impossible task. 

Actor Anushka Sharma, who recently made a rare appearance in Mumbai, shared her experience of prioritising sleep despite the challenges of taking care of young children. In conversation with designer Masaba Gupta, she mentioned how when her daughter Vamika was born, going early to bed became her pattern—and now the entire family follows it. She recently welcomed her second child, Akaay, with cricketer Virat Kohli.

She said, “It started as convenience, because my daughter would want her dinner early. She would eat it around 5.30 and most of the time it would be me and her home alone. So, I’d think what am I going to do now, might as well sleep. I started to see the benefits — I slept better, felt fresher in the morning, there was less brain fog. That works for me. I didn’t read it somewhere and started following it, it was out of convenience but it’s now something that the entire family does.”

Why is sleep hygiene so important?

Sleep hygiene is important, particularly for parents who often have multiple responsibilities. It involves creating habits and an environment that promotes consistent, restful sleep.

Dr Chandril Chugh, senior consultant neurologist, and director, Good Deed Clinic, tells indianexpress.com, “As a trained adult and paediatric neurologist, I cannot stress enough the critical importance of maintaining good sleep hygiene for parents, particularly those with young children. Adequate sleep is fundamental not only for the well-being of children but also for the parents who care for them. Taking care of a new-born is a round-the-clock job and it’s important to remember that you’re human too.”

He continues, “Prioritising your health and sanity is not an act of selfishness, but actually a smart decision of being the best version of yourself for your baby. The implications of sleep deprivation can be severe on both physical and mental health, impacting the entire family dynamic.”

Parents often make several common sleep mistakes that can inadvertently impact both their sleep quality and that of their children. (Source: Freepik)

For parents, Dr Chugh adds, inconsistent sleep can lead to significant physical health consequences that can affect your relationship with your baby. When deprived of sleep, you may experience weakened immune system function, making you more susceptible to common illnesses, which can pose a challenge with a baby around. “Moreover, lack of sleep can lead to irritability, lesser focus and lower energy levels making it difficult for you to get through the day. This can result in decreased energy levels and reduced physical capacity to engage in daily activities with your child.”

Common sleep mistakes parents make

Parents often make several common sleep mistakes that can inadvertently impact both their own sleep quality and that of their children. Recognising and addressing these mistakes is crucial in creating an environment that promotes better sleep for the entire family. Some of the common mistakes include- prolonged screen time, neglecting a proper routine, excessive caffeine and sugar and intense activities before bedtime.

There are multiple ways to overcome the above — like optimising the bedroom environment, limiting screen time, a healthy nutritious diet and lastly addressing stress and anxiety levels. 

Practical strategies that parents can adopt to improve their sleep hygiene

Dr Chugh states, “Practically speaking, infants have very tiny tummies and need to be fed often- this can make it tough for a parent and sleep is likely to get affected. However, if you make a few lifestyle changes, this whole process can seem easier. For starters, you may create a serene and calm sleep environment for yourself. Use a white noise machine if required, or dark, black-out curtains and create a space for deep, powerful naps for yourself and your baby. If you’re co-parenting, then take turns with your partner in staying up at night/feeding etc. Sharing the load will also improve your relationship with your significant other.” 

He stresses the importance of sleeping when you can during the day and establishing a sleep pattern/bedtime routine for your baby. He also suggests stepping out during the day and getting some sun—it will uplift your mood and be great for the baby, too. 

Try making the night-time sleep routine more convenient for yourself by keeping a ready station of essentials. Avoid intense, playful activities at night with your baby. This will help inculcate night and day schedules. 

Lastly, accept all the help you can get and communicate your needs to your partner. It is crucial to take good care of your nutrition and include time for relaxation and calm.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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