If you’re a parent running on fumes and granola bar crumbs, I see you.
Sleep? It’s that mythical unicorn that used to gallop freely in your pre-kid life. Now, it’s more like a raccoon—elusive, nocturnal, and rummaging through your peace.
But here’s the truth bomb: poor sleep doesn’t just make you tired—it makes everything harder. It’s harder to lose weight. Harder to manage stress. Harder to resist the leftover chicken nuggets your kid didn’t finish.
That’s why May’s Better Sleep Month is the perfect time to hit the pillow reset button.
😴 Why Better Sleep Deserves a Spot on Your To-Do List
Quality sleep is like a free health upgrade you’re probably skipping. It impacts:
🔋 Energy levels
💪 Metabolism and recovery
🧠 Focus and productivity
🍽️ Cravings and emotional eating
😵💫 Stress and burnout
😠 Your mood (let’s just say, lack of sleep = spicy version of you)
🛠️ 5 Small Tweaks That Lead to Big Sleep Wins
1. Set a Bedtime Alarm (Yes, Really)
Forget the snooze button. Set a “start winding down” alarm—ideally 30–60 minutes before bed. It’s like a gentle “hey, let’s stop doomscrolling and go wash our faces.”
2. Cool It Down
Your body sleeps best at 60–67°F (15–19°C). Crack a window, use breathable PJs, or invest in cool organic cotton sheets that feel like clouds for your skin.
3. Black It Out
Even a streetlight can sabotage melatonin. Block that nonsense with blackout curtains, or if you’re low on time or budget, try a sleep mask—your eyes will thank you.
4. Calm the Noise
If you’re battling barking dogs or snoring partners, it’s time to bring in the big guns: a white noise machine or even a fan. Constant, soothing sound = better sleep. Or there are plenty of sleep support videos on YouTube. My mom swears by “Boring History for Sleep.”
5. Bring in the Lavender
A lavender essential oil diffuser is like a lullaby for your nervous system. It smells great, it’s science-backed, and it signals your brain that it’s time to power down.
👶 But What If You’re Already Exhausted?
That’s where I come in.
Inside our Eat the Apple, Take the Stairs program, we don’t just hand you a checklist and hope for the best. We help busy parents build sustainable, science-backed habits around movement, food, sleep, and stress—without adding overwhelm to your already jam-packed life.
If you’re dragging through your days or waking up more tired than you went to bed, this is your sign.
✅ Better Sleep Starts Small
Remember: You don’t need a 10-step nighttime routine with Tibetan singing bowls and matcha moon milk. (Unless that’s your jam—then, by all means.) You just need a few strategic upgrades that help your body relax and recover.
Because when you sleep better? You do better.
👉 Want to build better sleep (and better energy) into your routine—without overhauling your life?
💡 Check out our 3-step Mini Course for just $3. It’s bite-sized, effective, and designed for exhausted parents like you.
🔗 [Grab it here and get started today.]
To your health!
Derek Opperman
Chief Wellness Officer at LifeUP
“I help parents reclaim their energy — not just physically, but emotionally too. Because when you feel better, everything in your life lights up: your parenting, your patience, your purpose. My approach is about small changes that ripple out into big transformation.”
