The Harvard Business Review reports on the ways parents can get enough sleep while juggling the demands of caring for their children and fulfilling career obligations.

While a consistent sleep routine is great, everyone experiences poor sleep at some point. Worrying about your sleep can become a problem of its own. Instead, recognize that your body is resilient and can handle short-term sleep problems, and find ways to destress before bed to help you relax and sleep well.

Limit exposure to blue light at night. Blue light tells your body it’s daytime, which can mess with your sleep. Smartphones, computers, and tablets emit this blue light, which can disrupt your sleep. To prevent this, use blue-light filters (built into most tablets and smartphones) or wear blue-light blocking glasses when using a screen in the hours leading up to your bedtime routine. On the other hand, exposure to bright blue light in the morning is a great way to start your day. Exposure to bright light when you first wake up helps set your circadian rhythm and lets your body know it’s time to be alert.

Keep screens out of your bedroom. In an ever-connected world, working parents may want to check their email one last time or scroll through Twitter for a few minutes after they’re in bed. But a big part of good sleep hygiene is giving your body a chance to unwind before you fall asleep. We also tend to lack self-regulation the more tired we get, so while you might only intend to go online for a few minutes, those handful of minutes can quickly turn into an hour or more. Leave your screens outside the room — or put them in airplane mode before you get in bed.

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