1. Prioritize your children's sleep- they need it and you need it. This is the only way for you to get good sleep!! If you need help to make this happen- get it!!
2. Now, make your sleep a priority. Come up with a daily routine of 'to dos' so you have an efficient plan every night to get stuff done and not continue the endless list of 'to dos' late into the night. Take the time to wind down every evening and go to bed with enough time to get a full night's sleep.
3. Just like you make sure your children's sleep environment is quiet, cool, and comfy- make sure yours is too. Make sure you have a good pillow. Make sure you let your room cool off on those hot summer nights. Make sure your room is quiet- try a sound spa or white noise machine.
4. Many of us have tvs in our room and will sit in bed and watch tv or read in bed until you fall asleep. It is suggested that the bedroom is used only for sleep and sex. If you struggle with falling asleep at night, I would make a point of cutting out extra bedroom uses.
5. Avoid caffeine, nicotine, and alcohol close to bedtime.
6. Exercise! Exercise is a great way to prepare yourself to fall asleep at night. But, make sure you finish 2-3 hours before lights out.
7. Nix the bedtime snacks or that bowl of ice cream before crawling into bed. It is best to finish eating a couple hours before hitting the sack.
8. Don't end your night by pushing the off button on the tv. Try to read, take a bath, talk to your husband... as part of your wind down time. Turn off the tv an hour before going to bed.
9. Avoid stressful conversations in bed or right before bed. You want to go to bed relaxed and ready for dreams of sugar plums. I know this from personal experience- you will miss out on your much needed sleep as you process these issues. Save them for an earlier hour.
10. If sleep issues continue talk to a doctor or other sleep specialist.
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2 comments:
I had a question, being a mom of two now. Is it abnormal for you to be awake until 2 am in the morning, because you just can't fall asleep until then? What can I do to get myself to fall asleep earlier than 2 am. My oldest is down by 8:30pm(he wakes up at 6:30am) and my newborn wakes up every 3 hours during the night. How do I cure or get rid of the insomnia between 10pm and 2am?
You are sleep deprived- sleep debt is cumulative, so the easy answer is you need more sleep and to make up for lost sleep.
How you are to do that is more complicated?
Here are some tips/thoughts:
-don't watch TV right before bed- turn it off an hour before AND try to journal and make a To-do list for the next day if your mind races once you lay down
-don't watch TV in bed
-don't exercise or consume caffeine before bedtime (even a few hours- especially when you are trying to rectify the problem)
-if you don't fall asleep after
- develop a bedtime routine for you that starts so that you are in bed with the lights out by 10- maybe earlier since you are up more at night (when you are up at night- keep lights dim, no tv, try to stay in the sleepy mode)
-really try to go to sleep and believe that you can- some people start to believe they can't and fulfill that prophecy night after night
-don't get over tired (just like a baby)- staying up too late tends to lead down that path and then you can't go to sleep
-prioritize your sleep!! It is necessary for maintaining sane/nice mommy!!
-you may want to take a nap during the day since you have sleep debt and you are up in the middle of the night
Good luck!!
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