As moms, we feel that sleep is a luxury. But the reality? It is a necessity. Without proper sleep it can affect your entire body not just your mind. Even when you think you are getting the proper amount of sleep, you may not be getting the right kind of sleep.
1. Light Sleep. Drifty in and out. Can be easily awaken.
2. Still light sleep, but the body is preparing for deep sleep.
3. Deep Sleep. Extremely low brain waves.
4. REM sleep: Your mind is even more active than during the day, this is where dreams occur.
Important restorative work happens during deep sleep and REM sleep. Deep sleep is crucial for physical renewal, hormonal regulation, and growth. If you are "sleeping" eight hours a night and still feel tired when you wake, it is likely you are not getting enough deep sleep. Without deep sleep, you’re more likely to get sick, feel depressed, and gain an unhealthy amount of weight. Something I've noticed, since I have become a mom, I don't feel as refreshed in the morning as I once did.
And since receiving my Sleeptracker Monitor, this has just confirmed that I don't get enough deep sleep as I should. So, what can I do to get more sleep?
And since receiving my Sleeptracker Monitor, this has just confirmed that I don't get enough deep sleep as I should. So, what can I do to get more sleep?
- Darken the room completely. Your brain creates a hormone called melatonin that senses when it’s dark out and primes you for sleep. If you try to sleep amid too much light, your brain may decide you’re not ready for bedtime after all. So, turn off the TV, shut down the computer, turn the clock to the wall, close the blinds tightly, and invest in Blackout Drapes if you can. Also use an eye mask if you’re sleeping during the daytime.
- Exercise regularly. I know, insert eye roll, right? How can working out help me get more sleep? As little as 10 minutes of aerobic (that means you HAVE to get your heart rate up) exercise, such as walking or cycling, can dramatically improve the quality of your nighttime sleep. Plus you may reduce your risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome. I have really been slacking on exercise and it shows in so many ways.
- Sleep in a restful environment. Make sure the room is quiet and your phone is out of hearing range. Again, this means no screens. Invest in a sleep machine, if you need some kind of noise. Sleep on a comfortable mattress. Did you know you should get a new one every ten years? I suggest checking out Tomorrow Sleep comfortably gorgeous hybrid mattresses.
I personally don't take supplements or sleep aids. I'm scared about their addictive properties. But if you are going to take a supplement or sleep aid, please talk to a trusted physician first.
This sounds like something I really need!! I am always exhausted and really think it has a lot to do with me not sleeping well. I wake up tired and go to bed wired. Its ridiculous.
ReplyDeleteI would love to try this.
ReplyDeleteI try to follow these rules as much as possible. We even got black out blinds to make our room dark and I put my phone on do not disturb so it won't go off at night!
ReplyDeleteI wish I could exercise like I used to! Doing them did make me feel pleasantly tired! I don’t like relying on pills to get and stay asleep! I don’t feel refreshed or relaxed like I need to! It’s so strange, when the kids were growing up, I slept like a baby! Half the time, I was asleep before I hit the mattress! Now that I’m an empty nester, it is harder to go to sleep and stay that way! Maybe my body was used to the noise and mayhem? Your tip on keeping the room dark is great advice! It’s hard to get the old rusty wheels in my head to stop turning.
ReplyDeleteI just got a Tomorrow Hybrid mattress and I love it. I am sure I will be getting better sleep now. A tracker would also provide me with important info.
ReplyDeleteI have to try to improve my sleep! The no screens is something I struggle with. Hubby loves the t.v. on all night!
ReplyDelete