Sleeping as a busy mum can feel like an impossible task as you have to juggle the demands of caring for your kids, job, and house chores and still leave adequate time to rejuvenate. Inadequate sleep seriously affects your overall health and can also impact your productivity.
Most mums usually feel guilty when prioritizing their sleepover family needs and thus struggle to get adequate sleep, resulting in stress. You don’t need to give up; adjusting your mindset and routine can help you get adequate sleep.
This article will walk you through overcoming common sleep challenges as a busy mum by developing healthy sleeping patterns.
Tips For Getting More Sleep As A Busy Mum
1. Reduce Distractions Before Bed
Eliminating distractions can help you create a conducive environment to sleep. Don’t engage in mentally stimulating activities like scrolling on social media or watching TV, as it can activate your mind and make it challenging to fall asleep.
Moreover, electronic devices emit blue light that suppresses melatonin production, the hormone that regulates the sleep cycle; thus reducing your sleep quality and making it difficult to fall asleep.
Distractions like phone notifications and loud music can also make it difficult to fall asleep as they create a stimulating environment. You require a calm environment that promotes relaxation.
2. Create A Sleep Routine
A sleep routine helps regulate your internal clock and promotes healthy sleeping patterns. A sleeping routine makes it easier for you to fall asleep as your body has a predictable schedule.
When designing your sleeping routine, incorporate activities that reduce stress, like meditating, reading a book, or taking a warm bath. These activities calm your body and mind; thus, falling asleep becomes easier.
In your routine, you should also include activities that’ll help you prepare for a great night’s sleep, like adjusting the thermostat, dimming lights, and ensuring you eliminate all distractions.
3. Make Your Bedroom A Sanctuary
Mums need a cosy and inviting sleep environment since it promotes relaxation. Comfy sleepwear, supportive pillows, and soft bedding encourage your body to unwind.
Your sleeping environment influences your sleep quality; investing in premium-quality bedding will help minimize discomfort as you sleep, thus enhancing your sleep quality. Further, reducing light and noise disturbances also minimize sleep distractions.
4. Get Treatment
If you suffer from sleep apnea, you should consider getting help as it impacts your sleep quality. When you have sleep apnea, your airways are usually blocked as you sleep, thus resulting in fragmented sleep and daytime fatigue.
Getting treatment involves using a CPAP mask bought from a supplier like CPAP Direct that delivers a continuous air pressure stream to ensure your airways remain open as you sleep. This will help minimize sleep interruptions resulting in more restorative sleep.
Getting adequate sleep will help you meet motherhood demands more effectively, as you won’t suffer from daytime fatigue caused by sleep apnea.
5. Try Napping
As a mum, your demanding schedule will leave you feeling sleep-deprived. Napping helps reduce this sleep debt by allowing your body to catch up on missed sleep.
Napping is also an efficient way to increase energy levels and enhance cognitive function as it reduces fatigue. It can also help reduce the stress you experience due to your demanding schedule.
Sleep plays a crucial role in mood regulation, inadequate sleep results in anxiety and irritability. Taking a quick nap assists in reducing negative emotions, thus helping you feel positive and balanced.
6. Get Sunlight
Basking in the sun will help your body’s circadian rhythm. Consequently, you’ll have a healthy sleep-wake pattern, and falling asleep at night will be easier.
Sunlight also helps improve energy levels and mood as it triggers the release of hormones like serotonin, a hormone linked to happiness and well-being.
Basking also helps increase your vitamin D levels, which are essential for immune function, bone health, sleep quality, and mood regulation.
Spending time in nature and getting sunlight also helps reduce stress which causes sleep disturbance.
7. Delegate Tasks
Delegating tasks can help you reduce a busy mum’s workload and help her get to sleep. When you try doing everything independently, you can quickly become exhausted and stressed.
Delegating tasks frees up your time and reduces her workload, allowing you to prioritize needs like getting sleep. For instance, you can delegate tasks like cleaning or meal prep to a trusted friend or partner to get time to relax before sleeping.
Moreover, delegating tasks helps reduce stress levels essential for a good night’s sleep. Nothing is as difficult as falling asleep when stressed or overwhelmed.
8. Get Some Exercise
Exercising is an excellent way to alleviate stress as it’s been shown to reduce stress hormones like cortisol and cause endorphin production. Exercise enhances relaxation by increasing body temperature and reducing muscle tension which helps enhance sleep quality.
Regular exercise increases people’s time in deep sleep, the most restorative sleep stage. Exercising regularly will also regulate your circadian rhythm, helping you establish a healthy sleep pattern and making it easier to fall asleep.
Exercising also helps reduce depression symptoms resulting in enhanced sleep quality which can help busy mums feel more energized and positive throughout the day.
9. Limit Your Caffeine And Alcohol Intake
Since caffeine is a stimulant, it typically interferes with sleep by increasing alertness. Caffeine is usually found in various foods and beverages, such as coffee, chocolate, and soda.
Taking beverages with caffeine before you sleep makes it difficult to fall asleep.
While alcohol initially helps people fall asleep, it disrupts sleep as it causes sleep pattern interruptions, thus reducing the amount of deep sleep one gets — both caffeine and alcohol cause dehydration, which also interferes with sleep quality.
Adequate sleep is vital for busy mums who want to maintain their productivity and health. Implementing the strategies in this article can help you prioritize your sleep and reap the benefits of enhanced sleep quality.
Minor adjustments can make a huge difference in getting adequate rest. Making a conscious effort to implement the strategies above will help mothers get adequate rest, allowing them to handle the demands of their busy lives.
Do you struggle with your sleep? Do you have any other tips for getting more sleep?
*Disclosure: Collaborative Post
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