One thing that seems to always elude me is sleep. I wish for it. I lie awake in bed waiting for it. I talk about it on both facebook and twitter. #INEEDSLEEP We all could use a little more sleep. If you have young children (as I do), then you know that sleep is a precious commodity. It is rare and oh so needed.
Getting to Sleep- 10 Tips to help
Have a sleep schedule.
This means go to bed at the same time and wake up at the same time. YES, even on weekends (I know, I know). Look on the bright side, if you have kids they are doing this for you! This is recommended because it helps your body to regulate its clock so it knows when to fall asleep.
Keep your room on the cool side.
Experts say that your room should be between 60 – 67 degrees. If that sounds chilly to you, just use it as an excuse to get extra cozy under the covers. I keep the house at 65 degrees and then wear warm clothes and snuggle under my covers with my sweetheart.
Make sure it is at least 90 minutes before bedtime. It is better to do it in the morning, but any time is OK, just as long as you exercise!
Limit fluids before bed.
All the moms are nodding theirs heads right now! Try to lower or have no fluid at least 2 hours before bed. This will help keep you from having to get up at night. Of course this advice will not work for a pregnant woman!
Check your mattress (and pillow!).
Many people do not realize that you need to update your mattress every 10 years and it is recommended to change our your pillow each year. So if you find you are having trouble sleeping, it may be an old saggy mattress and pillow!
Or at least do not indulge before bed. Alcohol can cause you to wake up in the night and/or makes you sleep less deeply.
Set a routine.
Your kids have a routine to put them to sleep. Why don’t you have one too? Try reading a book, listening to soft music, or if you can take a hot bath.
Increase exposure to bright light during the day.
Just like babies, who when born often have night and day reversed, who can reverse this with bright light early in the day. Open the shades, take a walk outside, or a drive in the car. Just try to get some sunshine in the day. I understand that this can be hard. I live in a state that has two seasons- winter and construction. If that is the case for you, look into a sun lamp.
I am definitely guilty of this. I love coffee like a polar bear loves ice. So, I need to take this advice too. It is recommended that you stop drinking caffeine in the afternoon. Studies show that caffeine can still be found in your system even 6 hours later, causing significantly worsened sleep quality. It also can stop your body from naturally relaxing at night.
It is simple, if you have too much on your plate and you are up thinking about it at night, you may need to take a look at how you are managing your responsibilities. The best thing to do is to get organized, set priorities, and delegate what you can!
Hang in there and try to get some sleep! I know I am.