Balancing Work, Family, and Sleep: A March Survival Guide

March in South Africa means one thing: the end of the first school term and the beginning of a flurry of public holidays that can disrupt our routines, particularly when it comes to sleep. Balancing work, family, and sleep becomes paramount during this time when it is all too easy to get swept up in the festivities. Despite the temptation to disregard usual habits it is important to remain consistent with your sleep habits. It is not enough just to get enough sleep (although that’s a great starting point), more and more research is showing that consistency is a critical part of sleep health as well.

Our body has numerous internal 24h rhythms (our circadian rhythms) that are important for optimal functioning of everything from blood pressure, to digestion, to sleep! Consistent sleep timing likely ensures that our circadian rhythms do not become desynchronised (as happens with shift work and jetlag). Not only do consistent bedtimes, wake-up times and durations help synchronize our circadian rhythms but they also help our bodies to better anticipate sleep. Luckily, March is also National Sleep Month and, with all this focus on sleep, it’s the perfect time to reflect on your sleep habits and implement changes where necessary.

Why is sleep so crucial, especially during busy times like March? Sleep is essential for optimal functioning. Sleep that is too short, too long or of poor quality puts you at an increased risk of heart problems, weight gain, diabetes and mental health problems. For families juggling work and various activities, adequate sleep becomes even more critical. Research has consistently shown that sufficient sleep allows us to have better cognitive function and mood regulation. In children, proper sleep is fundamental for growth, development, and learning. Moreover, consistent sleep routines contribute to better behaviour and emotional regulation in both children and adults.

During March, disruptions to sleep routines can occur due to a multitude of reasons. Public holidays, school breaks and social events can all throw our schedules off balance. However, with mindful planning and a commitment to prioritizing sleep, families can navigate this month without sacrificing their well-being.

During March, disruptions to sleep routines can occur due to a multitude of reasons. Public holidays, school breaks and social events can all throw our schedules off balance. However, with mindful planning and a commitment to prioritizing sleep, families can navigate this month without sacrificing their well-being.

Here are some tips for maintaining healthy sleep habits during March:

• Establish a consistent bedtime routine: Consistency is key when it comes to sleep. Aim to go to bed and wake up at the same time every day, even on weekends and holidays. Obviously social events and other commitments may necessarily cause you to shift your bedtime or wake-up time so aim for no more than 1.5h variation between your earliest and latest bedtime and wake-up time. A predictable bedtime routine also signals to your body that it's time to wind down, making it easier to fall asleep and wake up refreshed.
• Create a sleep-friendly environment: Make your bedroom a sanctuary for sleeping by keeping it cool, dark, and quiet. Invest in comfortable bedding and ensure that your mattress provides adequate support. Limit exposure to screens, such as phones and tablets, at least an hour before bedtime, as the blue light emitted can interfere with your body's natural sleep-wake cycle.
• Prioritise self-care: Amidst the hustle and bustle of March activities, don't forget to prioritize self-care. Take time to decompress from the day and wind-down before bed to help calm your mind and prepare for sleep. Engage in regular exercise during the day, but avoid vigorous workouts close to bedtime, as they can be stimulating.
• Plan ahead and delegate responsibilities: Anticipate upcoming events and plan accordingly to minimize disruptions to sleep schedules. Delegate tasks and share responsibilities within the family to alleviate stress and create more time for rest and relaxation.
• Relax and enjoy time with friends and family. At the end of the day, sleep shouldn’t be one more thing for you to stress about (because ironically that will likely only make your sleep worse). It is all about balance. Try and prioritise your sleep most of the time but the occasional late night with friends or early morning adventure with the family will likely do wonders for your mental health.

By implementing these tips, families can prioritize their sleep and well-being. Remember, consistency is key to maintaining healthy sleep habits, even during the busiest of times. So, as you embark on your March journey, don't forget to make sleep a priority for you and your loved ones. Your mind, body, and family will thank you for it. If after implementing these tips, you feel that you are still struggling with your sleep email us at [email protected] and let one of our sleep scientists help you.

If it’s your bed that’s giving you sleepless nights, then visit your nearest Dial-a-Bed store or shop online 24/7, to find your perfect match.