Being a mum and lack of sleep go hand in hand. And everyone knows that you’re supposed to “sleep when the baby is sleeping” and “try to go to bed as early as possible to catch up” …and while these classic pieces of advice might help you to catch up on your sleep deficit, it doesn’t actually mean that the quality of the sleep you’re getting is actually very beneficial.
Having a good night’s sleep is just as important as getting regular exercise and eating a balanced diet. And poor sleep can create hormonal problems, digestive issues as well as take the toll on your mental wellbeing. Not forgetting potential weight gain, and an increased risk of disease. So, what can you do to make sure you’re getting a decent night’s sleep?
Well, here you’ll find 4 tips that will help you sleep a little better at night. Enjoy.
Reduce your blue light exposure during the day
Blue light is something that is emitted from screens and smart devices; night-time exposure to this kind of light can disrupt your body’s natural rhythm, making it think that it’s still daylight – which means disrupted sleep! There are plenty of ways you can limit your blue light exposure – try some blue blocking glasses, download an app that blocks blue light on your smart devices or turn off the TV and your smart phone around 2 hours before you go to sleep.
Be wary of your caffeine intake
It’s a fact that drinking high amounts of caffeine in the late afternoon or evening will significantly disrupt the quality of your sleep. Due to the stimulating effects of caffeine, your body will find it much more difficult to relax naturally. Caffeine stays in your blood stream for around 6-8 hours, so avoid caffeine after 3pm. If you often crave coffee/tea, try reducing your caffeine intake gradually over time.
As mentioned above, being a parent and struggling to get enough sleep goes hand in hand. So, we’re encouraged to get as much sleep during the day as possible. However long day time naps might have a negative effect on the quality of your night-time sleep. So, avoid long naps if you can – short naps limited to 20-30 minutes should be enough to refresh you and give you a much needed energy boost. Always try to nap earlier on in the morning too. You wouldn’t let a toddler nap at 4pm, so you shouldn’t either!
Optimise your bedroom for sleep
A lot can go on in the bedroom…but it should be optimised for a good nights sleep. You need to consider the temperature, the lighting, the positioning of your furniture and of course noise. When noise and light are diminished, you’ll get a better night’s sleep – so opt for some black out blinds or curtains. Avoid artificial lights from things like TVs and alarm clocks. And make sure that your bedroom is quiet, clean and tranquil place – make it your own and you’ll soon find your sleep improves.