Fall asleep and stay asleep with these simple suggestions.
Every working mother needs suggestions for a goodnight's sleep. Not only that - they need suggestions on how to fall asleep and stay asleep longer even if there's a crying baby in the next room. While maintaining a sleep schedule during all stages of life is a challenge, the consequences of sleep deprivation are serious. Check out these sleep suggestions for the working mom.
In case you don't have enough on your plate already, try to slip in at least 30 minutes of exercise each day. For the working mom this can mean anything from stretching, walking, running or other forms of movement. Not only will this increase circulation and calm your body, it will reduce excess energy that could be keeping you up at night.
2. Avoid Caffeine After 4:00 p.m.
It's common knowledge that caffeine keeps you awake and after a sleepless night, it might become the chemical you depend on. However, too much coffee, soda or tea can make you jittery and compromise your body's ability to slow down when it needs to stop. Try limiting your caffeine intake during the afternoons and your sleep patterns could improve.
3. Maintain a Regular Sleeping Schedule
Another challenge for working moms is maintaining a regular sleep schedule. However, once you fall into the pattern of waking up at a regular time and going to bed consistently, your body will follow the pattern and become more rested overall. Try your best to limit interruptions with hopes of getting more sleep.
4. Don't Read Before Bed
Activities like reading or watching TV are designed to stimulate the sensory and motor cortex. This activates our brain and allows us to follow a plot line. In turn, we become engaged and excited to experience the story that is unfolding before our eyes, making it more difficult to fall asleep.
5. Relax The Mind
Clearing your mind before sleep can relax the body and remove unwanted thoughts. Try calming down through soothing scents like lavender and camomile. Surround yourself with relaxed colors like green or blue. Take a hot bath or shower. Doing your best to chill out can increase your chances of a goodnight's sleep.
6. Finish Tiny Tasks
If there's something on your mind like folding the laundry or paying off an outstanding bill, take care of it before sleep. Make sure you keep the task simple to avoid getting sidetracked or consumed by your daily duties.