Five Tips for Exhausted Mums to Get Better Sleep.
Did you know a mother loses 700 hours of sleep in the first year of her baby's life?
And that's just the average. Some mothers lose much more than this.
When my son was a baby, I never thought I'd sleep again. I actually thought I would go crazy from the sleep deprivation. We (jokingly... or not) say that he is the reason we stopped at 3 kids. There was no way I was willingly going to repeat this again after barely surviving on 40 minute sleep cycles for months and months.
There's a reason they use sleep deprivation as a form of torture!
Sleep deprivation contributes to what we call "baby brain". You can't multitask, you struggle with decision making and your reaction time is affected. You might struggle with sugar cravings, and your immune system is weakened.
The lack of sleep also contributes to depression & anxiety.
Deep sleep is our body's built in stress reduction mechanism. When sleep is disturbed, you're unable to progress into the deeper states of sleep, making the little sleep you do get is not restorative and you end up walking around like a zombie all day.
So what can you do to improve your sleep?
Limit blue light an hour before you go to sleep
Your circadian rhythm is regulated by melatonin - a hormone released by the pineal gland in your brain. In response to darkness, the pineal gland initiates the production of melatonin, but light exposure slows or halts that production.
Morning light signals the brain to release cortisol, which is our awake hormone. Cortisol wakes us up and should be at its peak in the morning.
Melatonin makes you sleepy, and your body releases more of it at night and suppresses it during the day.
The blue light from your phone, computer, watching tv or simply having the lights on at night, tricks your brain into thinking its day time, so it continues to produce cortisol. This means that it doesn't push out the melatonin to help make you sleepy and you end up feeling wide awake well into the night.
By limiting this blue light for at least an hour before bed, you will allow your body start producing melatonin to help you sleep.
Improve your sleep hygiene
Sleep hygiene is a medical term used to describe your typical sleep routine in the hour before going to bed.
The hour before going to bed is critical in regulating your circadian rhythm, so having a wind down routine can dramatically improve your sleep quality.
Create a bedtime ritual that works for you. This could look like;
Reducing the noise level in the house. Turning the TV off and playing some relaxing music
Avoid vigorous activity for at least 2 hours before bed. This doesn't include sex - this is actually beneficial for sleep.
Relax in a bath or soak your feet in some magnesium salts.
Make sure your bedroom isn't too hot or too cold. The ideal temperature is between 15.5 an 20 degrees celsius.
Read a good book - something that gives you pleasure as opposed to something tense or scary that gets your heart rate up.
Create a haven you enjoy spending time in. Try to keep it tidy by putting clothes away, buy some soft sheets and invest in a good pillow.
Change up your evening eating habits
Eating before bed, particularly foods that are high in carbohydrate, increases your blood sugar levels, prompting the release of insulin. Fluctuating blood sugar levels can create a stress response in the body, causing you to wake more easily and struggle to fall back to sleep.
Aim to eat your last meal at least 2 hours before your bedtime. If you're still hungry before bed, then eat a small, protein rich snack. Protein doesn't prompt the release of insulin like carbohydrates do so it's less likely to impact your sleep.
Avoid caffeine after midday. Caffeine is a stimulant that will make it more difficult for you to fall asleep. Switch it up for a decaf herbal tea like camomile or lemon balm instead.
Exercise in the morning
Exercise in the morning stimulates earlier melatonin release and shifts your circadian rhythm forward. This means that you're more likely to feel tired earlier, prompting you to go to bed. If your exercise outside, you also get the added benefit of exposure to sunlight. This helps with the production of melatonin later in the day, making it easier for you to fall sleep.
Try supplements
Supplements like magnesium, GABA and L-theanine can support a restful and rejuvenating sleep and can also support your nervous system to help you "switch off", helping to fall asleep.
There are many different forms and brands of these supplements, so I recommend booking in for an appointment with me so I can help you find the right supplement for you.
