Mom Aisha's Blog
Even though you’re a mom you don't have to suffer from sleeplessness every night. There are tips that can help you get the rest that you need, so you wake up feeling good and ready for your day.
There are so many reasons why you might not be getting the sleep that you need. Perhaps you are stressed from work or family obligations. Maybe you are feeling anxious because of something that happened in your life. When you think about all the things that could impact sleep, it is no wonder that so many people have trouble in this area!
There is not a lot you can do about external issues that are affecting your sleep. However, you can get into a routine that will help you get the rest you need. Follow these tips for best results.
1. Go To Bed At The Same Time
You should plan to get eight hours of sleep per night. Any more than that, and you may feel sluggish when you wake up. If you get significantly less than that, though, you will be too tired to function properly during the day.
Set a schedule so that you fall asleep and wake up at the same time, even on the weekends. If you can't keep it exactly the same, try to ensure that it is within sixty minutes of each other. When you get into a routine, your body is able to have a consistent sleep-wake cycle.
If you have trouble falling asleep after you lay down, get up and do a quiet activity. Reading works well for this purpose. As you start to get sleepy, move back to bed. Do this as often as necessary until you fall asleep.
2. Be Mindful Of Your Diet
Do not overeat before you go to bed. If you eat a big meal a few hours before you are supposed to lay down, you may not be able to fall asleep because you aren't comfortable.
In addition, watch out for alcohol, caffeine and nicotine. Nicotine and caffeine are stimulants, which means that they will cause issues for your sleep cycle if you consume them within a few hours of bedtime. Alcohol is an issue as well, because it messes with your sleep patterns later on. Here are some good diet tips.
3. Change Your Environment
Your room needs to be set up for you to sleep. It should not have a lot of light. It should not be too hot, and it should not be too loud. Put away your cell phone and your computer before you try and lay down. Earplugs and shades can help if you are having trouble getting your space the way you want it.
Also, try not to do anything too stimulating before you fall asleep.
4. Try Not To Nap
If you nap too often during the day, you will have trouble falling asleep at night. If you must nap, keep it to a half an hour. Also, lay down early in the afternoon so the nap is not too close to bedtime.
Of course, if you have an unusual work schedule, you may have to adjust this as necessary.
5. Better Quality Bed
A better quality mattress can be so important to the quality of sleep and so ensuring you buy the best you can is important. There’s an old adage that suggests you should always pay as much as possible for your shoes and your bed, as if you’re not in one you’re in the other - it’s very true. I’d also go as far as suggesting you follow the same rule for your pillow. The way your head sleeps determines how the rest of the body does too. If the head is comfortable, you are far more likely to be as a whole. Memory foam pillows provide a new level of comfort, moulding and shaping to your head and how you lie-down to provide you with the best quality sleep possible - a worthy investment if you ask us.
6. Get Active
When you are active, you sleep better. However, you need to be active earlier in the day so as not to interfere with your rest time.
7. Ease Your Anxiety
Try to deal with anything that is worrying you before you go to bed. If you can't deal with it, write it down and tell yourself that you will come back to it tomorrow.