Based on our collective baggy eyes and brain fog, saying that moms need more sleep is the understatement of the year.
Between shopping, cooking, cleaning, extracurricular activities, school, work, playtime, reading time, cleaning cuts and kissing bruises, quality family time, and all the other daily tasks that make up our routines, it’s hard to get enough time to sleep. And then, when we do lay down, it’s typical for our brains to continue whirring away thinking about our busy schedules instead of shutting down to rest properly! It’s a maddening cycle that we all know too well.
So, let’s talk about real-life actions we can take to prioritize our sleep. As moms, we work hard and people depend on us, so we deserve and need sleep!
Choose Better Sleep for Yourself
Sleep hygiene is vital to your health! Here are suggestions to help you sleep better.
- Make a routine. It doesn’t really matter what it is, as long as it works for you. Wash your face, get a snack, read a book, brush your teeth – whatever you do before bed, organize it into a routine that you can repeat every night. This will trigger in your mind when it is time to prepare for sleep. Additionally, avoid taking naps during the day if you suspect that this keeping you up at night.
- Calm your senses. This can be done in a variety of ways from ASMR or meditation videos on YouTube to lavender pillow spray. Avoid bright lights, loud music, scary movies or books, and other stimulating things. Cool your room down. Consider a weighted blanket. Get rid of clocks in the bedroom, especially if compulsions to check the time throughout the night keep you awake. Make your bedroom a quiet, dark, and cool place where you can be calm. All of these help your body recognize that it’s time to sleep.
- If applicable, talk with your spouse. See if there are things you can do together to foster better sleep hygiene. Work together to prepare for the next day (making lunches, locking doors, etc.) so that your brain can more easily shut off when your head hits the pillow. If you have little ones who wake up often, discuss ways you can share those responsibilities. You shouldn’t have to do it all alone.
- Seek professional help. There is never shame in asking for help. If you have ongoing issues falling asleep or staying asleep, ask your doctor. He or she might have a few recommendations based on the root cause of your insomnia. You should ask about medications, counseling, and sleep studies to see what can be done to help you.
Does Sleep Matter?
We may delude ourselves into thinking that sleep is a luxury and not a necessity. This is especially true for those to mask fatigue well and seem to function just fine with little rest. But the truth is all bodies need to sleep!
Susie Esther, MD, a member of the American Academy of Sleep Medicine board of directors, says:
“This can lead to sleep deprivation and daytime sleepiness, as well as physical symptoms including deterioration in mood, more frequent infections, marked irritability and weight gain,” said Esther. “When fatigued, it is a normal phenomenon to reach for carbohydrates for ‘quick energy’, when what is really needed is some schedule adjustment allowing for better sleep. Getting enough sleep, then, is a part of a healthy diet!
“It takes real effort to make sure that time for sleep is factored into a busy day,” said Esther. “Remember, though, that as a parent, you are modeling for the next generation how to coordinate a busy schedule and yet find time to practice healthy habits, including healthy sleep habits. This means having time to unwind before getting in bed.”
Remember that good sleep is a crucial ingredient to good help. Take care of yourself for your family but also for yourself. Make a pattern of healthy sleep behaviors that can positively impact your whole family!