If you’d told me just a few years ago, that there’d come a time when I regularly enjoyed a good night’s sleep I would have thought you were crazy.
5 Steps to a Restful Night
If like me you struggle with sleep, here are five simple things you can do to get your much needed rest:
Make Sleep a Priority
If it’s not important to you it won’t be important to anyone else.
I’ve struggled with sleep most of my life. But getting a minimum of 7 hours of sleep every night has become one of my top priority, and one that my family understands.
Sleep deprivation not only contributes to excess weight but it ages you prematurely. I have a nine year old and I want to be dancing my heart out on her wedding day!
Oh yeah, and I do kind of turn into an impatient and clumsy monster when I’m sleep deprived…
Let’s just leave it at that shall we? 😉
Going to bed at the same time every nigh is the best way to get the rest you need.
I used to get to bed whenever everything I had to do was done or I was just too tired to think straight.
I’m in bed by ten at the latest..
I’m okay with leaving a few dishes in the sink and the girls have learned that I do not do laundry at midnight. If you need it for tomorrow, bring it to me by dinner time or it will wait ’til morning.
For most of my adult life I was a night owl and it took a concerted effort for me to change my habits but I assure you it is more than worth it! I had no idea how much I was missing out on before I insisted on a good night’s sleep!
Listen to your body as it will let you know when the best time to hit the pillow is. Your body temperature will drop and you will feel pleasantly tired. But you only have a small window of time, about a half hour, before your body wakes up again. Ignore that window and you will have a hard time falling asleep despite your best efforts for another 90 minutes.
We know how valuable a bedtime routine is for our little ones, but it is equally valuable for us moms.
Establish a nightly routine that relaxes you and stick to it. This is the best signal you can give your body that it is time to wind down.
A nice bubble bath with candles and easy reading is heavenly!
A brief warm shower can be soothing. Don’t linger too long, however, as you will end up waking up instead of winding down.
I love to drink a cup of warm herbal tea such as verbena or chamomile. This is a ritual that I shared with my mom while I was still living at home. It fills me with warmth and serenity.
Your bedroom is a sanctuary
Years ago, my family doctor, who is a sleep expert, told me to keep my bedroom for two things only: sex and sleep.
Television or reading can be distracting and interfere with proper sleep so if you are serious about getting your rest you will keep the television out of the bedroom. I’ve never had a problem with that as I grew up in a family where there was only one television in the house and it resided in the family room. I realize now how smart my parents were in making this choice. Not only was it the best way for them to monitor
Books are a little harder for me…. I love to read in bed. I find that curling up with a good book and a cup of tea while diffusing a little lavender or cedar wood is just the right combination for unwinding after a busy day.
The Right Sleep Environment
I know you don’t want to hear this but Social Media is now the number one culprit for lack of sleep (and grumpy mornings) today.
There is a purely physiological reason for this. Most devices we use to surf the net emit a blue light that has the same frequency as daylight… Our bodies know that we are supposed to be awake during the day so our brain sends out “wake up” signals to our bodies and we find ourselves tossing and turning even though we are tired and have put
Ultimately you need to find what works for you but make sure your nightly routine helps you unwind properly. Whatever you need to do to make sure you get your beauty sleep, do it!
When you sleep your body goes to work, repairing, rebuilding and bringing every one of your systems back into balance. For the average person this process requires a minimum of 7 hours of uninterrupted sleep. For some more, but never less. For teens and pre-teens, studies show that 9 hours and 15 minutes is the magic number.
If you compromise on your sleep, the repair work remains unfinished. If that happens once in a while, your body will make up for lost time the following night. But if you routinely get less sleep than you need, then you are consistently creating a deficit and that is a recipe for disaster.
So do yourself and your family a favor and sleep the night away!
What are some of YOUR secrets to a good night’s sleep?