As moms, we’re used to putting everyone and everything ahead of ourselves. Oftentimes our own health and wellness end up at the bottom of our list. It can be difficult to ensure you’re eating well, moving your body, and getting enough sleep when you are facing the demands of a busy family, work, and other everyday stressors.
It can be tempting to turn to fad diets or the latest training programs, but these can be expensive and difficult to stick to, especially when the toddler is screaming and you’re late for soccer practice and you just need to feed everyone.
One of the easiest ways to improve our health and wellness as a mom is to make sure we’re getting enough sleep. Getting enough sleep will make sure that you have the energy and mood to spend quality time with your family and make good choices for your own health. A consistent sleep schedule also helps to regulate appetite hormones to support regular meals and avoid bingeing and crashing.
Talking about the benefits of more sleep is one thing, but actually achieving it is another, especially with the demands of family and more. Check out some of our top tips on how to get better sleep and become a happier, healthier you.
Create A Routine
Just like a bedtime routine is important to your baby, having your own bedtime routine is essential for letting your body know it’s time to wind down for sleep. After your baby has gone to sleep, choose some activities that help you relax, such as a bath or a bit of reading. Avoid using your phone or screens within an hour of your ideal bedtime to allow your brain to naturally produce the melatonin it needs to fall asleep.
Consistency Is Key
Most adults need between seven and nine hours of sleep each day to function at their best. To make sure you are consistently getting enough sleep, establish a bedtime by counting back from your ideal wake-up time. Not only will this ensure you wake up feeling fully rested, but your body will naturally start to get tired at this time if you maintain a consistent bedtime.
Optimize Your Environment
Your sleeping environment can have a huge impact on how quickly you fall asleep and the quality of your sleep. A cool sleeping environment is ideal as our body temperature drops a bit while we are asleep. Make sure your bedroom is dark so your brain can produce melatonin and consider blackout curtains if you need to sleep while it is light out. Remove TVs and electronics from your bedroom to avoid blue light at night and distractions that may keep you awake.
As you fall asleep, you can play white noise or even a fan to help keep you from being disturbed by external sound. This can help you fall into a deep sleep faster and stay asleep longer.
Focus on Full Sleep Cycles
Interrupted sleep is all too common for parents of little ones. However, research has shown that sleep, where you are repeatedly awoken, is no better than not sleeping at all. This is a result of the brain not being able to work through all of our natural sleep cycles. Not fully reaching REM sleep can impact memory, brain functions, our immune system, and many other essential bodily functions that we need to survive and be healthy.
To help support a solid sleep, avoid heavy meals, alcohol, or exercise before you sleep. If you find you’re being awakened regularly by your baby or child, you may need to spend some time with them on their own sleep routine and hygiene. If you need support with this, give our experienced team at Petite Dreamers a call.
Hopefully, the tips above help you establish a healthy sleep routine for yourself so you can feel your best and enjoy time with your family.