As a working mom, you might not realize it, but your sleep habits are affecting your life every day. If you’re struggling to get quality sleep, and you don’t know where to start, this guide is for you! SLEEP IS VITAL; it’s the time when your brain can reboot and reset itself. You spend around one-third of your life asleep, which is why getting adequate rest is so important. Are you struggling to get a good night’s sleep? Have no idea how to conquer insomnia? Keep reading to discover 7 practical tips that will help you get a better night’s sleep today.
Make the most of your daylight hours
Habitually staying up at night and sleeping during the day is one of the most common reasons for insomnia. So, why not make the most of daylight hours and sleep during the middle-of-the-night hours? If you’re feeling sleepy during the day, don’t be afraid to nap.
Studies have shown that napping can increase alertness and be just as effective as caffeine when it comes to staying awake. So, next time you’re feeling drowsy during the day, take a nap.
Try consuming foods that promote sounder sleep, like melatonin-rich foods, such as berries, fish, and beans, which are a great source of protein and minerals. The scents of herbs and essential oils, such as lavender, can also help promote a restful sleep. You can also try out relaxation techniques, such as meditation, before bed to help calm your mind before sleep.
Try new things to relax before bed
The best way to relax before bed is to try something new. This is especially true if you’re having trouble relaxing. Anything can become your new relaxing routine if you try it out for a few days. Start with something simple and easy to incorporate into your daily life.
For example, if you’re a big fan of baths, try switching your shower routine to include a relaxing bath before bed.
Don’t watch the news or read right before bed
Staying up at night to watch the news or read is a terrible idea. Reading and watching television in the dark are two of the worst things you can do to relax before bed. Remember that these activities will only amp up your brain’s stress response and make it harder to fall asleep.
Another thing to avoid before bed is watching the light fade away. Make sure that your room is as dark as possible when you’re trying to get some shuteye.
Exercise can help you unwind
Exercise has been proven to be a powerful tool for stress management and relaxation.
If you struggle to relax, a great way to get rid of stress is to take 10 minutes to do some yoga or stretch. When you’re stressed out, tension builds up in your muscles. This can make it harder to fall asleep at night, so by stretching out your muscles, you’ll be able to fall asleep much more easily.
Take a warm bath or shower
Taking a relaxing shower or bath is another great way to calm your nerves and relax before bed. You can add some soothing scents, like lavender oil, to create a relaxing atmosphere. If you suffer from insomnia, taking a shower or a relaxing bath before bed can help you relax and fall asleep faster.
If you’re having trouble falling asleep, you can add Epsom salt to your bathwater. Epsom salt is a natural home remedy for insomnia because it helps to relieve tension and stress.
It’s also anti-inflammatory, so it can help reduce your symptoms of insomnia, such as racing thoughts and anxious behavior.
When you’re stressed or anxious as a working mom, your body releases cortisol, which can wreak havoc on your sleep. Staying active and exercising regularly can help to reduce stress, but you should also be sure to get enough rest. When you don’t get a good night’s sleep, your cortisol levels are going to go up, and that’s going to keep you awake and make you anxious. It can be frustrating when you have trouble sleeping, but there are some simple ways you can improve your quality of sleep. Make sure you keep your room as dark as possible and try using relaxing scents, like lavender oil, to help you relax before bed.