How to get a good night's sleep as a couple & The three stages of pregnancy sleep
It became even more important to get a good night's sleep after I had BabyCakes. I'm the first one up in the morning so I set the tone on getting everyone up and out the door.
Today I'm sharing a contribution from freelance writer Jenny Holt about why moms need a good night's sleep, and how to get it. Jenny is a mother of two. She loves nothing more than getting away from it all and taking her pet Labrador Bruce for long walks, something she can do a lot more now she's left the corporate world behind.
I used to sleep well. Really well. In fact, a little too well. Years of good, happy sleep felt beyond me after I became a mother. That’s what we do, right? We somehow keep on going, drawing on superhuman supplies of hidden energy to do all the things we need to do, look after the kids, and all without a good night’s sleep. However, this does not have to be the case. We can, get a good night’s rest, and here’s some strategies to help:
- Sleep Training for the Kids: Perhaps the most important one is their sleep, not just yours. By training your children early to sleep in predictable patterns and to not wake you up during the night, you too can sleep well. Start at the 4 month old mark and be prepared for sleep training, it won’t be easy.
- Make Sure Your Bed is Comfortable: A good bed is a necessity and not just a luxury. You want one which is comfortable, has good, soft sheets, and is a pleasure to lay in. Find a bed which suits your preferences to get the best sleep possible.
- Diet: Be careful of what you eat. Some foods, such as those full of sugar or caffeine will inhibit sleep. It’s ok to have a coffee or three in the morning, but keep off the caffeine after midday. Furthermore, promote wholegrains and vitamin rich foods in your diet. It’s ok too to use supplements such as magnesium which promote a natural, good sleep.
- Changing our Lifestyles: Exercise as a mother is not normally an issue, but if you feel you’re not getting enough, see if you can find ways to walk more or do fitness classes even if it means giving their father more alone time with the kids. This can make it easier for the body to shut off. A bonus is, if you get a good night’s sleep after exercising it promotes weight loss.
- Turning Your Mind Off: The mind can easily become overactive; especially if you are using TV, computers or smartphones late at night. Instead, switch them off an hour before bed, and read or talk instead. Furthermore, try deep breathing meditation as a means of clearing the mind and calming the heart.
- Stick to Your Schedule: Create a schedule for yourself, some studies even suggest having the same waking and sleeping schedule everyday of the week be it a work day, a weekend, or a day off. Keep to the schedule so your body falls into a good rhythm.
