Moms, we have a problem – we’re not getting enough sleep. In the midst of hectic schedules, long to-do lists and energetic kids, it’s easy to neglect our own need for a good night’s sleep. Those several hours of rest each night are necessary for your body to properly regulate hormones and relax muscles. They can even boost your metabolism. Plus, the adverse effects of too little sleep can be scary. Those who regularly don’t get enough sleep are more likely to contract heart disease, diabetes, high blood pressure, have poor mental health or suffer from a stroke. 

Here are some tips for getting high-quality sleep, and making sure those habits rub off on your kids! 

1. Make a sleep schedule for your family and stick to it. 

Be firm about your and your kids’ set bedtimes. If bedtime for the kids is 8 p.m., start their nightly routine around 7 p.m. to give them time to wind down. Turn off the lights and get yourself ready for bed, too. If they see you’re still awake while they’re going to bed, it will be harder to put them down. 

2. Eliminate elements from your environment that may be hindering your sleep. 

Our brains should associate our bedrooms with sleep, so it’s important that these spaces are calm and relaxing. Ensure that the bedrooms in your house are quiet, dark and set at a comfortable temperature. If you can, store your kids’ toys and electronics outside of their rooms so they won’t be tempted to play after you tuck them in. Do the same for your bedroom by limiting the number of screens nearby. The light emitted by your phone and other electronic devices can keep you awake, just like the sun. Try to put down your technology 1 hour to 30 minutes before you go to bed. 

3. When you can’t sleep, get up and do something. 

If your mind races when you try to go to sleep, don’t lie there and wait for it to pass. Instead, get up and do something. Read a book or clean a room. Try a “brain dump”; grab a notepad and go into another room. Sit down and list the things causing you stress or that you need to get done tomorrow. 

4. Cut out the caffeine. 

Set a cut-off time for caffeine consumption, like 3 or 5 p.m. Switch to decaf coffee or herbal teas after that if you still crave a hot drink. This rule also applies to nicotine and alcohol. That glass of wine you have every night may help put you to sleep, but it will also cause you to wake up in the middle of the night.

Regardless of how much coffee you drink, sooner or later your body will force itself to take a break. That’s why it’s crucial to develop good sleeping habits in order to function well at work and home.

Lubna Maruf, M.D., medical director at QualChoice Health Insurance, is a graduate of Aga Khan Medical University in Pakistan and completed her residency at Michael Reese Hospital and Medical Center, affiliated with the University of Illinois at Chicago.

She has over 20 years of experience in internal medicine and health care administration.