This is probably one of the most needed posts for any person that is lacking in the sleep department. Kids or no kids, sleep is something that always seems to be fleeting, but really needs to be at the top of everyone’s self care list.
If you’re one of those people, who are not really into self care, that’s fine. Sleep is a necessity for health. So if you’re a health freak, this post is for you. If you’re more into business, productivity tips, etc. sleep is a necessity for you to achieve any of those too. This post is for literally everyone.
Gone are the days of “work hard, party harder”. Sure, that’s all well and good when you’re in your twenties, but any functional adult knows that that does not last, and understands it’s a symptom of being young. For you to be truly successful in any area of your life, health comes first, and with that comes sleep.
Especially for those of you who have amazing kiddos running around, it’s even more important to make time for a successful sleep routine.
So let’s take a look…
*Sleep is Important…Like Really Important
The reason sleep is so important is because it physically and mentally affects an individual if there is a lack of it. So there is quite an impact that occurs not only to your physical body, but to everything you do. That’s huge! That right there should make everyone want to create a positive sleep routine.
A lack of sleep will make you physically tired or perhaps exhausted if it’s been a prolonged absence. Your body will feel sluggish. You could actually feel similar symptoms to that of a hangover. I know this from first hand experience.
When I am running on 3-4 hours of sleep versus my usual 7 hours of sleep I get a headache, my body hurts and doesn’t want to move, and overall exhaustion takes place. I slowly meander to the living room and plant myself on the couch if I’m lucky. But most days I sadly push through my tasks, which frankly don’t get done with any kind of success as they would have if I had a good night’s rest.
Mentally a lack of sleep will completely alter your mood! And no amount of coffee, no matter how caffeinated, can substitute a good night of sleep. A lack of it will put you in a bad mood, will lower your ability to focus on work, your kids, errands, projects, and anything else you need to get done. And if you do tackle these items as I just discussed, your productivity with them will definitely not be as high. You might also feel your emotions heighten. Your reactions are much more sensitive to things that normally wouldn’t conjure such a response. And honestly, you just need to sleep.
Sleep helps to regulate our bodies. It keeps us healthy, happy, and thriving. It really forms the basis of any self care routine and restful practice. In this world of go, go, go, especially if you’re a mom, your engines are running on empty for so long. Taking a break to rest is the first thing someone will suggest to you, and the easiest thing to help you rest is simply to go to sleep. Get those 8 hours if you can. Throw a nap in there during the day if you have time :). And if you don’t have time, make time!
So…if you’re finding yourself floundering, the first thing you need to do is check your sleep patterns. And if you know that you’re getting less than 6hrs, and 6hrs is really the minimum (I still feel a little unlike myself if I get 6hrs), you need to create a more positive routine for yourself.
*How To Get Your Kids To Leave You Alone
Before we jump into factors that will help with creating a positive sleep routine, you need to make sure that your children do not become a negative impact in this either. Because, if you do all this work to better your sleep and to feel healthier, stronger, and more productive….you don’t want your kids reversing that.
The number one thing you’re going to need to do is establish appropriate boundaries for your kiddos.
One of the main things discussed in that post is that your kids…will need ….to remain in their bedroom….until you, the parent…are ready for them to come out and start their day.
Hence, more sleep time for you! It’s all about positive boundaries :).
Alright, let’s get into things that can help you sleep!
*Tips and Tricks for Better Sleep!
1. Bedroom Setup
The first thing you’re going to want to do is make sure that your bedroom is one conducive to sleep. There are a lot of factors that can make this not so. Make sure that your bedroom is clean and organized. A clean space is a calm space. That’s the kind of feeling you want when you enter your bedroom.
Also, make sure that your bed is done. Make it every day! There is nothing more relaxing and inviting them coming into a fresh bed with cool sheets.
Next, don’t have the houses laundry all over the place. Don’t have the kids backpacks or whatever toys they were using, or any tech your spouse was using. All these items will lead to possible disruptions of family members entering your space to want to get something.
Make sure you have your preferred lighting option. Ambient lighting is awesome. Have your essential oils if you’re into that kinda thing, and maybe even a white noise machine to help lull you to bed. Another great investment would be heavy curtains or black out curtains so that your sleep isn’t disrupted when the sun rises.
You get the point. Make it a beautiful retreat space you enjoy resting in each night.
2. Tech Swap Out
The next thing to figure out is if you and your spouse want your bedroom to be a tech free zone. Now, we all need to be realistic with this. Many people say it’s much better to keep all tech out of the room. That involves tvs, phones, laptops, ipads, and anything else you’re using that can heighten your cortisol before bed and permeate blue light when you are trying to rest. Blue light is the enemy when we are all trying to sleep because it immediately puts our senses back into work mode as if its 12pm and we’re working in the office. That is the kind of thing we are trying to veer away from.
However, like I said, you need to be realistic. If you can remove all tech from the bedroom, wonderful! You’ll probably be better for it and have more peace. But I must be honest, I have a tv for some late night tv watching from time to time and I use my phone as my alarm. Can I get another alarm system? Absolutely. But this does not really bother me too much. But, if you find yourself really struggling with getting adequate sleep, definitely get rid of the tech.
3. Bedtime Routine
Next, a proper bedtime routine is necessary. I don’t care if you think you don’t need one or routines are silly. Without a doubt you have one right now that you may not even realize.
Routines are practices we do everyday before a certain event. Regardless if your bedtime routine is to shower, have some chamomile tea and read before bed or…. Watch tv till 2am, snack on chips and diet coke, and pass out, it’s still a routine.
But the hope is to create something more conducive for better sleeping habits. And the diet coke and chips until 2am just ain’t cutting it.
So a proper bedtime routine is a must. And your body will learn to adapt and will thank you for it. Then after a little practice with your new routine, you’ll start to feel more tired and ready for bed towards the end of your routine.
The next two factors are going to be items that will help you have longer unbroken sleep. I am definitely a fan of both of these since I have trouble staying asleep. I have no problem falling asleep but I used to wake up 3,4, maybe 5 times a night.
4. Exercise
Exercise is one of the best things you can do to help promote good sleep! An adequate amount of exercise (don’t go overboard) will help physically tire you out so that by the end of the day you’re really ready to lay down.
The time in which you decide to exercise is up to you but, some doctors suggest working out in late afternoon/evening to wear yourself out a bit before bed if you’re having trouble falling asleep. I know this because my doctor’s recommended this to me.
But, be careful with too late of a workout because although it will make you tired, it will also give you an endorphin rush first and the high vibes will last for a bit. So if you want to try this, I would recommend somewhere between 3:30pm-8pm. Yes this falls right around dinner, kids bedtime routine, etc. but it doesn’t have to be long. The kids can join in for a little family fun, and its just some physical exertion to release any lasting energy.
5. Magnesium Supplement
The next thing I recommend is taking a magnesium supplement. This was a game changer for me and really helps to slow my mind down and create a sense of ease at the end of the night.
And I know there are many moms who struggle with this exact thing too. Whether it’s a to do list or annoying worries clouding your mind the rapid mental lists never end.
More so, that involuntary running list can seep in anytime. That’s where magnesium comes into play. Along with all the other items we just finished discussing, magnesium helps turn on your sleep receptors so you start getting tired and helps keep you sleeping through the night!
This was the biggest reward for me. I would constantly wake up with the next thing I needed to handle at the most random times in the middle of the night. Since taking magnesium I have been able to ease my mental to do list, and sleep with maybe waking up just once or twice to use the restroom (Sorry but it’s true. I sleep with a huge water bottle next to my bed).
I aim to take my magnesium between 8-9pm so it has some time to kick in. I am usually in bed by 10pm, asleep by 10:30pm, and wake up between 5:30am-6am. That’s just my specific schedule, no one has to get up that early if they don’t want or need to. That’s just what works for me and I get a full 7-7.5hrs of sleep. This helps me perform at the most optimal level I can all the next day.
*Summary
Let’s review the major takeaways one more time before we close out because this really is just such an important topic for everyone, especially all the mamas out there trying to balance family and the world.
1. You need sleep for your physical and mental health and well-being.
2. You need sleep to be productive and successful (to all you all-nighter fans out there).
3. Your kids need to respect your sleep schedule.
4. Your bedroom is your sleep oasis and get rid of anything not contributing to that.
5. Create a positive bedtime routine.
6. Use exercise of natural supplements to help ease you into sleep and help you stay asleep longer.
Alright parents, I hope I was able to help any of you struggling with your sleep. Like I said, sleep is such an important topic. None of this is groundbreaking but sometimes if it’s not spelled out to us, we just won’t notice.
So take the time for yourself. Start looking at your sleep patterns. See what needs some adjustment. Your physical and mental well-being will thank you.
And definitely let me know if these tips helped or if you have different ones! I’d love to hear them as my sleep journey is every evolving. If you have any questions, comments, or ideas please share them in the comments section below. And don’t forget to subscribe to the newsletter for updates and ongoing happenings at TylekTeaches.com. The subscription link is just at the bottom of this post.
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