Sleep, glorious sleep
Sleep - I have never been as obsessed about sleep as I have become since becoming a mother!!! Oh My Word.
I was a sleep nazi with my first and it carried on with my 2nd. They've both become champion sleepers. I'm blessed and they had good training!
I bought a FitBit, not to track my exercise habits but to track my sleep...
I read somewhere recently that a new mother loses 44 days of sleep in the first year of her baby's life. And that has a HUGE impact on you and your health.
A quick Google search reveals that the Mayo Clinic and the Sleep Foundation recommend for adults between 26 & 64 years old, a length of 7 - 9 hours per night.
And certainly NOT LESS than 6 hours.
So how much sleep are you getting each night?
I probably get about 7 hours. I would love 8 - 9 but hey ho!
Here's a practical plan of action to get more sleep -
1 Stick to a schedule.
Go to bed at the same time each night and wake up at the same time each morning. This includes weekends and holidays and days off. Being consistent reinforces your body’s
If you haven’t fallen asleep within 15 minutes then get up and do something until you do feel sleepy.
2 Create a bed time ritual.
Doing the same things in the same pattern every day teaches your body that it is time to wind down.
Blend up half a banana, a shake of cinnamon and a cup of milk & water, ½ hour before bed. You could warm it up.
3 Listen to relaxing music or read.
Do not watch TV as this is stimulating for you.
I like to read. I don't get very far with the story but it helps me to fall asleep!
4 Avoid stimulants up to 4 hours before bed.
Many people swear by a drink to unwind at the end of the day, but alcohol before bed can actually disrupt your sleep.
5 Get comfortable
Create a room that's ideal for sleeping.
Often, this means cool, dark and quiet.
Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too.
Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two.
In our home, we have a king-size bed and single duvets.
My husband gets hot while he sleeps and only needs a sheet in summer.
I need a duvet all year round and like to snuggle down.
If you have children or pets, set limits on how often they sleep with you — or insist on separate sleeping quarters.
6 Limit daytime naps
Long daytime naps can interfere with night-time sleep — especially if you're struggling with insomnia or poor sleep quality at night. If you choose to nap during the day, limit yourself to about 20-90 minutes and make it during the midafternoon.
7 Include physical activity in your daily routine
Regular physical activity can promote better sleep, helping you to fall asleep faster and to enjoy deeper sleep. Timing is important, though. If you exercise too close to bedtime, you might be too energized to fall asleep. If this seems to be an issue for you, exercise earlier in the day.
At least 3-5 times per week for 20-30 minutes
8 Manage stress
When you have too much to do — and too much to think about — your sleep is likely to suffer.
To help restore peace to your life, consider healthy ways to manage stress.
Start with the basics, such as getting organized, setting priorities and delegating tasks.
Give yourself permission to take a break when you need one.
Share a good laugh with an old friend.
Before bed, jot down what's on your mind and then set it aside for tomorrow.
Wishing you peaceful sleep,
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