TOP 6 SLEEP TIPS FOR MAMAS
TOP 6 SLEEP TIPS FOR MAMAS:
1.) SLEEP TRAIN. If you’re a parent and have a child who isn’t sleeping, the most important piece of advice I can give is to invest your time in sleep training! If your child(ren) are keeping you up at night, there’s no way you will wake in the morning feeling rested and beautiful.I may be slightly biased but SLEEP is the greatest gift you can give or receive.
2.) NIGHTTIME ROUTINE. Just like children need and thrive on routine, so do teens and adults. Follow a 5-15 minute nightly routine to signal your brain that it’s time for sleep. Taking a quick shower or bath is a great way to calm your mind and body. If you get distracted by binge worthy shows, Instagram or texting, set a timer or reminder on your phone as your “bedtime” approaches so you don’t skip your routine because it’s all of a sudden too late and you’re rushing to get into bed.
3.) TURN OFF ELECTRONICS. It’s so important to shut off electronics, lights and stimulation leading up to bedtime. Lights can make it really difficult to fall asleep and stay asleep. I suggest charging your phone in the other room or at minimum, across the room so you don’t get distracted by checking your phone one last time before your head hits the pillow or even worse, a notification ping waking you just after falling asleep.
4.) FUEL YOU BODY. Nothing makes you feel better from the inside out more than a healthy and balanced diet. Foods high in sugar and artificial coloring have been known to disrupt sleep. Eating foods that promote sleep like kiwi fruit that contains serotonin will help you get a better nights rest. Other foods that are great for sleep are walnuts, fatty fish, chamomile tea and high protein meals.
5.) ESSENTIAL OILS. I use oils in my daily routine and have incorporated them into my nighttime habits. Diffusing LAVENDER essential oil is a great way to calm your thoughts and anxiety. If I forget to turn my diffuser on, I spritz my pillow with lavender to naturally promote sleep. Over time, these natural scents can trigger your brain (olfactory & limbic system) to associate lavender with sleep and help you fall asleep.
6.) MEDITATION. Incorporating meditation and mindfulness is something I highly recommend for my sleep clients. There are so many great apps for guided meditations if you feel overwhelmed with where to start. Weightless, Marconi Union is known as the worlds most relaxing song. Creators collaborated with sound therapists to arrange sounds and beats to lower blood pressure, heart rate and anxiety. Falling asleep to this music has personally helped me fall asleep and stay asleep.