Stressed-Out Parents, Kids Don't Sleep Well Could Lead to Anxiety, Depression [Study]

Sleep deprivation in new parents and disrupted sleep in kids are correlated with increased stress, according to a new study.

Stressed-Out Parents And Kids Don't Sleep Well

Stress is a huge factor in one enjoying a good sleep. According to a new study, there is a correlation between parents and children's disrupted sleep.

Whether the parent or child has a sleep disorder, both are affected by the parents' stress levels. When a family member is sleep-deprived, the more stressed all the members are, and the more stressed they get, the worse they sleep, CNN reported.

In some cases, stress can lead to anxiety and depression.

The study noted that anxiety and depression were four times higher in stressed individuals.

Dr. Neha Chaudhary, a child and adolescent psychiatrist and the chief medical officer at BeMe Health and on the faculty at Massachusetts General Hospital and Harvard Medical School, suggests parents have good sleeping hygiene and model it to their children.

She also noted that sleep deprivation doesn't start and ends with sleep because it involves stress. So, she urged parents to reduce their stress levels by trying mindful meditation or sensory experiences like aroma therapy, candles, soothing music, or warm bath.

She urged those stuck in the "no sleep" trap to get help before it takes a toll on their family's health.

ALSO READ: Lack Of Sleep May Cause Dandruff, Study Says

Tips for Sleep Hygiene

Dr. Rui Pereira, a postdoctoral research fellow at the University of Birmingham, told Salon that sleep hygiene is the first step in improving one's sleep. It is practical, easy, and free.

He noted that good sleep is undervalued, but it's relatively simple to start with a few good sleep habits. Dr. Jade Wu, a sleep psychologist, researcher, and author of the upcoming book Hello Sleep, echoed the same sentiment saying one may not notice problems right away after a lack of sleep, but sleep deprivation could lead to health problems.

Here are some tips from Salon to enjoy a good night's sleep.

1. Create a routine around sleep

The expert noted that hormones regulate our sleep-wake cycle. However, enjoying a good night's sleep can be elusive, but sticking to a sleep-wake schedule is a good start for sleep hygiene. Wu said sticking to the routine will eventually pay off.

2. Exercise and get enough sunlight

Exposing yourself to sunlight is helpful for circadian rhythms because the sleep-wake cycle is modulated by melatonin, and studies are pointing out the significance of the morning sun to sleeping well.

Exercise also helps keep the body in rhythm and reduces levels of cortisol, epinephrine, and norepinephrine, hormones that play a crucial role in stress response.

3. Keep your bedroom conducive to sleeping

Wu suggested keeping the bedroom dark. You can invest in blackout curtains or use an eye mask.

Pereira also discouraged using the bedroom as a workspace or meal space. The expert said the bedroom should be strictly for sleeping and other activities that are exclusively done in bed. Working, watching a movie, and eating should not be done in the bedroom.

4. Practice relaxation

Sleeping is a natural process; one should not force oneself to get drowsy. However, there are activities that one can do to enter relaxation mode to feel sleepy.

You can try meditation, progressive muscle relaxation techniques, yoga, or reading. All of the said activities calm down the mind to ender drowsy mode.