When you’re a busy mom on the go all day, getting enough sleep is an essential element to not only surviving but thriving. A decent night’s rest has a large number of positive effects on both the body and the mind.
For example, proper sleep boosts the immune system, improves mood, makes you more productive, gives you more energy, and is even believed to lengthen life span.
With the research coming out on sleep showing that it’s important to get between seven to eight hours’ quality rest each night, there’s never been a better time to investigate ways to fall asleep promptly, stay asleep all night, and feel rested when you rise. Here are some of the critical solutions for enjoying a more rejuvenating night’s sleep.
Create a Bedroom Conducive to Sleep
One of the best things you can do to ensure you rest soundly is to create a bedroom conducive to sleep. Minimize the number of tech gadgets you have in the room, as well as the clutter that might distract you and get your mind racing about to-do list tasks when you’re trying to relax. Install quality drapes that keep the room dark enough for you to sleep soundly, too. They should also help to minimize outside noise.
It’s vital to have a mattress that helps you not only to fall asleep but stay asleep. Invest in a quality latex hybrid mattress, for example, that boasts more natural materials and ultimate comfort for many different body shapes and sizes. Add to this a fluffy mattress protector for extra support and protection, plus soft sheets you want to snuggle into, and a comforter, quilt, or blanket that keeps you at the right temperature.
Develop a Sleep Routine
It’s also beneficial to develop a sleep routine. Develop the habit of getting up at the same time each morning. Just as importantly, though, create a schedule for when you go to bed every night. Keeping this around the same time will help you keep your biological clock steady, and you should find it easier to rest.
Note, though, that it’s necessary to keep a consistent sleep routine, that covers the weekends as well as the working week, for this idea to work effectively. If you struggle to remember to go to bed at the same time, set yourself a nightly alarm on top of your morning one.
Don’t Eat or Drink Caffeine Too Late
Next, be careful about what you consume and when. Don’t eat too late at night as you don’t want your body trying to digest food when you’re also trying to sleep. In particular, steer clear from protein, like meat, as this takes longer to go down.
It’s also essential to avoid drinking caffeine late in the day. A morning cup of joe is fine, but try not to drink coffee, hot chocolate, black tea, or other stimulants for at least four to six hours before you go to bed. Most people find they need to have their last cup at 2pm or earlier for it not to affect their sleep.
Avoid Alcohol and Smoking
Something else to avoid to help your sleep (and your general health) is too much alcohol or nicotine-containing substances. These things also act as stimulants and may be what’s keeping you awake if you’ve already cut your consumption of other stimulants right back. Alcohol levels, in particular, start to drop a few hours after you imbibe and can send a “wake up” signal to your body. As such, don’t drink closer than two hours before bed.
Note, too, that many smokers suffer from withdrawal issues at night, which can interrupt sleep patterns. Plus, smoking can exacerbate sleep apnea and other related disorders, reducing your quality of shut-eye.
Always Unwind for a While Before Bed
Another prime way to help yourself get better quality rest is to take the time to unwind before you try to sleep. Stop looking at blue-light powered screens such as those on TVs, laptops, smartphones, and tablets late at night. These light-emitting gadgets trigger the brain to remain awake and alert, should be put away at least an hour before bedtime.
If you struggle to sleep well because your mind is busy considering all the things you have to do the next day, or ruminating on topics you’re worried about, help your brain to switch off. Write a comprehensive to-do list, so you get everything out of your mind, and it’s freer to rest.
If you’re worrying about things, write about them in a journal. Free-writing in this way can also help your mind to stop churning. In turn, it will be easier to sleep.
Deep rest is a vital component of not only being productive and healthy but also happy. Follow the tips mentioned above to help you boost your sleep quality over the coming months.