It’s Day 17 of the Mykidstime 21 Day Health & Fitness Challenge! If you missed yesterday’s video, catch up with Day 16 here.
Our health and wellbeing expert, Fiona O’Donnell, explains what’s involved for Day 17 in the video below. Tell us how you’re getting on by tagging us on social using #mkt21days – we’ll cheer you on!
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Day 17 – Barriers to Sleep
Today we’re bringing the conversation back around to sleep and quality of sleep – but we’re starting in a slightly different place.
If you have kids at home, or you’re just a busy person, it’s easy to reach the end of the day without ever making time just for yourself: no book, no putting your feet up, nothing.
That gap can have a real impact on what time you actually get to bed. Once the kids are down, the dishwasher’s emptied, or the last email is sent, it’s tempting to collapse onto the couch, put something on, and fall into the “just one more episode” trap. That trap is one of the biggest barriers to getting to bed at a reasonable hour and getting decent-quality sleep.
Try carving out a pocket of time
Here’s what I’d like you to try today: find a pocket of time earlier in the evening, before the wind-down routine even starts.
I’ll use myself as an example. I used to wait until the kids were in bed before sitting down with my husband to watch TV – and before we knew it, it was midnight. Now, when he gets home from work, we get a few jobs done, but before anything else, while the kids are still running around, we carve out time together. It might only be 30 minutes. It might just be a lap of the garden to talk through the week ahead. But it’s a pocket of time to simply be together – no laundry, no last emails, no doing. Just being.
That small shift has meant I no longer feel like I need that time once the kids are in bed. I’m not scrambling for headspace or a sense of identity late at night, because I’ve already had it earlier in the evening.
What’s your barrier to bedtime?
Pay attention today to what happens right before you go to bed. What are the “just one more thing” moments? Maybe it’s making school lunches. Maybe it’s one last scroll through social media (we all know how that usually goes). Whatever your particular barrier is, try putting a cut-off time on it.
That might mean: tools down and no more social media from 9.30pm. Or: TV off at 10.30pm, everything switched off after that.
Build your new night-time routine
When you worked out your ideal bedtime earlier in the Challenge – based on getting your 7–9 hours of sleep – that gave you a target time to be in bed.
Now, work backwards from that time and build in a buffer for switching off devices and the TV. Write your answer down on paper. When we see these things written down, we’re far more likely to actually follow through on them.
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 with the Challenge!
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Frequently Asked Questions
What is the Mykidstime 21 Day Health & Fitness Challenge?
It’s a 21-day series led by health and wellbeing expert Fiona O’Donnell, giving parents one small, practical action each day to build better habits around movement, food, and rest.
Who leads the Challenge?
Fiona O’Donnell, a health and wellbeing expert, presents each day’s video and guidance throughout the series.
How do I catch up if I’ve missed a day?
Each day’s article links back to the previous day, so you can work through the Challenge from the start or jump in and catch up at your own pace.
How can I share my progress?
Tag Mykidstime on social media using #mkt21days – the team loves seeing how everyone is getting on and will cheer you along.
Related Articles
- Expert Advice: Take 10 Minutes a Day to Be Your Best Self
- 10 Quick Ways for Busy Parents to Reclaim Some Me-Time
- Mykidstime 21 Day Health & Fitness Challenge – Day 16
Keep Going
Not ready to stop there? Browse more family wellbeing ideas and past days of the Challenge to keep your momentum going.
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