5 Tips for a Good Night’s Sleep

Are you getting enough sleep? If you are a busy mom, I bet the answer is no. The National Institute on Aging recommends adults get 7-9 hours of sleep every night. But for most moms, 7-9 hours of sleep seems impossible. Here are 5 tips for a good night’s sleep.

5 TIPS TO GET BETTER SLEEP

Mom’s don’t get to go to bed when everyone else does. There’s too much to do! Each night we still have lunches to make, chores to finish, and creating tomorrow’s to-do list. Moms are constantly in “go- mode” until we can’t go anymore and finally plop into bed to catch a few hours of much needed sleep. Of course, those few precious hours are often interrupted by a sick child or a child who just had a nightmare.

How Sleep Effects Your Body

But sleep is just as important as all the other tasks moms have to do. Research shows many negative effects of not getting enough sleep. According to the Cleveland Clinic, a lack of sleep causes a decrease in brain function, weight gain, moodiness, and an increased risk of heart disease, diabetes and stroke.

Additionally, chronic sleep deprivation can cause premature aging and lead to more wrinkles and dark circles under your eyes. Yep! Not sleeping can even make you look older! Conversely, SCL Health reports a good night’s sleep provides many positive benefits like eating less, boosting your immune system, improved brain function and lowering risk of diseases.

Clearly, getting a good night’s sleep is critical for your health and well-being. So how do you ensure you are getting 7-9 hours of quality sleep each night? After reviewing many articles, I saw several consistent recommendations and trends. Here are top tips I identified to get better sleep.

5 tips for a good night’s sleep:

1. Create Daily Habits that Promote Good Sleep

A good night’s rest starts with good daily habits. Being consistent with your daily habits and routines helps your body keep its natural rhythm. Here are some daily habits that will help promote good sleep:

• Get some natural sunlight: Healthline.com explains, your circadian rhythm, your internal clock, is regulated by natural light. Help your internal clock know when it’s daytime by getting some sunlight. Open the shades or take a walk outside to get some sun.
• Exercise: Daily exercise helps you fall asleep faster and sleep better. Be sure to exercise earlier in the day. Exercising before bedtime can stimulate you and keep you awake.
• Follow a regular sleep schedule: Go to bed and wake up at the same time each day including weekends.
• Limit naps: If you do take a nap, limit your nap to after lunch and for less than 30 minutes. Napping late in the day can throw off your sleep schedule.

2. Watch What You Eat and Drink

• Limit your caffeine and alcohol intake. Both can disrupt your sleeping schedule.
• Don’t go to bed hungry or stuffed. Both can affect your sleep. If you are hungry, have a light snack to curb your hunger and get you through the night. Avoid stuffing yourself or eating a big, heavy meal before bedtime. Try to eat dinner couple of hours before you go to bed to give you time to digest before going to sleep.

3. Review Your Schedule

Take 5-10 minutes and brainstorm all the tasks you need to complete tomorrow. Review your tasks and plan your schedule accordingly. Write down any important reminders or notes that you don’t want to forget. Planning tomorrow’s schedule always helps me close out my day and allows my mind to unwind and relax prior to bedtime.

4. Create a Bedtime Routine

Creating a nightly bedtime routine can help signal to your body that bedtime is coming and it is time to unwind. Having the same, consistent pre-bedtime routine triggers your body and brain to relax and begin preparing for sleep. Bedtime routine suggestions include:

• Relax for 30 minutes before bed. The National Institute on Aging suggests creating a relaxing bedtime routine. Relaxing activities include a warm bath, reading a paperback book, listening to relaxing music, doing stretching exercises, or doing deep- breathing exercises. Find an activity that is relaxing to you.
• Avoid electronics. Most electronics like smart phones, tablets, TVs, and computers emit blue light. According to WebMD, blue light can slow the release of melatonin which helps you relax and sleep, and blue light also interferes with our circadian rhythm, our body’s natural clock. Dim the lights, avoid electronics and let your body naturally produce melatonin before bedtime.

5. Create a Relaxing Environment

Creating a relaxing, comfortable bedroom is critical for quality sleep. Bedding, temperature, lighting, aromas, noise level, and having a tidy bedroom are all keys to creating a relaxing environment.

• Have quality bedding, pillows and mattress. This is so important for getting a good night’s sleep. Pick a mattress and pillow that are comfortable and provides you with quality support for your back and neck. Your bedding should be soft, comfortable and help you maintain a comfortable body temperature.
• Find the right temperature. People’s tastes vary, but studies show that for optimal sleep, you should keep the room temperature at 65 degrees.
• Avoid light. Light can disrupt your circadian rhythm, so it is best to sleep in a dark room with limited light exposure. Turn off electronics, lamps, and bright nightlights. Use blackout curtains or sleep masks to help eliminate light from disrupting your sleep.
• Use relaxing scents. Spraying or diffusing aromas like lavender or other relaxing essential oils can help create a calming environment.
• Eliminate distracting noises. Try to keep your sleeping environment as quiet as possible. If necessary, use white noise machines, a fan, or even ear plugs to help you eliminate some of the noises that keep you awake.
• Keep a tidy bedroom. This is my own recommendation! Messy, unorganized bedrooms are not relaxing environments. A dirty bedroom can make you feel more stressed and tense. If your bedroom is messy, do a quick 5-minute tidy-up. Pick up the clothes off the floor, put shoes in the closet, clean off the dresser, and put items back where they belong.

Quality Sleep Matters

Clearly, getting 7-9 hours of good sleep is important for your overall health. Sometimes there are health conditions that cause difficulty sleeping and only your physician will be able to accurately determine the cause and your best course for treatment. If you are having difficulty sleeping, falling asleep or staying asleep after trying these suggestions, or your sleep condition worsens, please consult with your physician.

Fitting sleep into our busy schedules can be difficult. However, these 5 tips for a good night’s sleep are easy to follow and easy to implement. Creating daily habits that promote good sleep, watching what we eat and drink before bedtime, reviewing our daily schedule, creating a bedtime routine, and having a relaxing sleep environment, are ways we can promote a good night’s sleep.