Are you experiencing a continual lack of sleep since having your baby? Extended periods of time with sleep deprivation can have a major impact on your health and wellness. I’ll keep this post as focused as possible — knowing that even your attention span and ability to retain info is compromised because of your lack of sleep. I understand, I have clients everyday messaging me for help because their lives, health, and work have been severely compromised because they are continually trying to function on so little sleep.
As a new mother, you need to sleep almost as much as your precious baby. Your body needs rest to recover from the trauma of birth (and nine months of pregnancy). It also needs sleep to help regulate your hormones which can attribute to postpartum depression and your metabolism which impacts your weight loss.
Mentally you need more sleep so you can think clearly and function for all your roles and responsibilities. One thing I find with many of my clients is that motherhood often doesn’t replace an area of your life as much as it becomes an extra role to fill. That means you may be juggling more responsibilities than ever before. You need more sleep.
As a sleep consultant for infants and toddlers, I help parents find more rest when we get their baby sleep trained. Imagine if your baby were able to sleep through the night. It is a blessing for you and the baby. I have experienced it myself with my four children and with thousands of clients.
So as you prepare for life with sweet dreams, I want to offer you some tips. Just like preparing a routine to help your baby ready themselves for sleep, these tips can help you ensure a peaceful night’s rest.
Sleep in a dark room
This is the first thing I do with clients to prepare their baby’s for sleep, yet parents sometimes forget to provide this setup for themselves. A dark room removes distractions, soothes your mind, and helps you sustain longer sleep cycles. Using blackout curtains is the easiest way to accomplish this.
Eliminate screen time before bed
Watching television, scrolling on your phone or tablet, all create more stimulation for your brain. The sounds and lights of the devices is not as calming as reading a book or praying or meditating before bed. These activities help your body relax, naturally tiring your eyes and stimulating sleep.
If you must be on screens before bed, use blue light repellent glasses
Try to limit sugar and alcohol before bed
Dress cooler if you sleep under a blanket⠀
One of the biggest sleep interruptions adults experience is becoming too hot during the night. They become uncomfortable, sometimes sweaty, and experience sleep disruptions. This was one of my biggest hurdles to a sound night’s sleep. I personally use a cooling pad to keep my bed cool and my sleep uninterrupted.
Exercise during your day to find better rest at night
Physical activity for at least 30 minutes in your day can lead to improved sleep. I have experienced this for myself in my own routine and amazed at the difference I notice on days when I work out versus those that I don’t. Far too often we don’t move enough during the day, and although our minds are exhausted, when we go to lay down, we can’t fall asleep. Physical activity can help balance this in your life.
Relax your body in an infrared red sauna / steam / hot tub / relaxing bath
The added benefits these activities bring to your health and well-being are also worth noting. The warmth embraces your body and helps you relax. Following up a steam, sauna, or hot tub experience, with a cool shower not only prepares you for bed but will help streamline your morning routine.
Just like we find a routine and rhythm with our babies it is so important to find one for yourself. It’s amazing to get your baby to sleep but you want to make sure you catch up on your rest as well. Test out one of two of the above tips for yourself this week. Notice the impact they have on your sleep.
And for the most beneficial way to achieve a full night’s sleep, text me at 949.763.4737 for assistance sleep training your baby. You both will reap that benefit!