It’s Day 13 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 12 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 13 in the video below. Tell us how you’re getting on with the Challenge by tagging us on social using #mkt21days — we’ll be cheering you on!
Watch Day 13: https://youtu.be/r3wZnU28_EM
You may also enjoy: 10 Quick Ways for Busy Parents to Reclaim Some Me-Time
Day 13 – Sleep
When it comes to sleep, it can almost feel like a badge of honour to say you’re running on two hours a night. Plenty of parents of small children know that feeling — comparing notes with a partner over who got the least sleep, as if it were something to win.
But it’s really not a competition, and most of us function far better once we recognise that. There’s a real, noticeable difference in how you think, cope and show up for your day after a genuinely good night’s sleep. Everyone has their own threshold — somewhere around seven and a half hours seems to be the sweet spot for many people.
Today’s challenge is all about sleep. How much are you actually getting?
Plenty of us have watches or apps that track everything from deep breaths to how long we were actually asleep. But realistically, all you need to do is ask two simple questions: what time did I go to bed, and what time did I wake up? Do the simple maths on that, and over the next couple of days we’ll look more closely at bedtime routines too.
How much sleep do you need?
The first step is figuring out how much sleep you’re currently getting. Most guidance suggests that somewhere between seven and nine hours a night is optimal for adults — anything consistently below that and you’re likely running a sleep deficit.
If you’re getting less than seven hours, treat that as your challenge for today. What would need to change for you to get closer to seven hours a night? Is it an earlier bedtime, a later alarm, or cutting out something in between that’s eating into your sleep window?
The next question to ask yourself: are you waking up refreshed, or are you waking up exhausted? If it’s the latter, seven hours might not be enough for you personally — everyone’s needs are a little different.
Your task for the next few days
- Track how much sleep you’re getting for the next three nights.
- Ask yourself honestly whether you’re waking up refreshed or still tired.
- Aim for somewhere between seven and nine hours, and notice what helps you get there.
If you have any questions throughout the Challenge, [email Fiona](mailto:info@fionadonnell.ie?subject=MyKidsTime%2021%20Day%20Challenge) or send her a message on Instagram or Facebook, and use the hashtag #mkt21days to let us know how you’re getting on.
You may also enjoy: Expert Advice: Take 10 Minutes a Day to Be Your Best Self
Frequently Asked Questions
How much sleep should parents aim for each night?
Most adults do best with somewhere between seven and nine hours a night. If you’re consistently getting less than that, it’s worth looking at what’s cutting into your sleep window.
What is the Mykidstime 21 Day Health & Fitness Challenge?
It’s a daily video series with health and wellbeing expert Fiona O’Donnell, giving parents a simple, practical challenge each day to build healthier habits — this one focuses on sleep.
How do I catch up on earlier days of the Challenge?
You can find links to previous days, including Day 12, within each day’s article, so you can work through the Challenge in order at your own pace.
How do I share my progress with Mykidstime?
Tag Mykidstime on social media using the hashtag #mkt21days so the team can follow along and cheer you on.
More From Mykidstime
- 10 Quick Ways for Busy Parents to Reclaim Some Me-Time
- Expert Advice: Take 10 Minutes a Day to Be Your Best Self
- Catch up with Day 12 of the 21 Day Health & Fitness Challenge
Keep Going With the Challenge
Enjoying the 21 Day Health & Fitness Challenge? Browse the rest of the series for more daily tips from Fiona O’Donnell, and save this page so you can come back to track your progress.
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