“Early to bed and early to rise, makes a man healthy, wealthy, and wise.” – Benjamin Franklin.
www.sophiesleep.com
We focus so much on how to ensure our children are sleeping well, but what about ourselves? Whether you have children or not, it is extremely important to prioritise your own sleep. If you look after your own sleep you can then better support your children, your health and overall wellbeing.
Tips to help yourself sleep better
#1 Food and nutrition: The food you choose to eat can have significant impact on your energy levels, physical and emotional wellbeing. Have a think about what food you tend to buy and eat each day, is their anything you can swap for something more healthier? Of course, a treat every now and again is fine, but on a day to day, try and ensure you are having a balanced diet across all the 5 food groups. It maybe that you do some batch cooking at weekends, so in the week when things are a bit more hectic, you can grab a meal out the freezer for yourself and the children, which is delicious and nutritious!
#2 Health: Have a think about anything that maybe you are still 'putting up with' e.g. symptoms from birth, general aches and pains, mental health issues etc, it is so important to not ignore these. Pick up the phone and get in contact with your GP and organise a appointment to get to the bottom of what is going on. This may help you feel like a big weight is lifted off when you start to get help for something that you may have been holding for a long time.
#3 Exercise & water: Finding time and motivation to exercise can be really difficult, but can help us all feel a lot better afterwards. The release of endorphins, can help us feel more energised and happier, which can then result in better sleep. You do not have to start paying for a gym or classes, you can simply set up a station at home in the living room or in the garden and start moving. Going for a long walk with a pushchair or even a run! There are also some baby friendly yoga or dance classes if this is a option for you.
Also, have a think about how much water you drink, it is recommended we drink 6 to 8 cups or glasses of fluid a day, this can also help with energy levels.
#4 Sleep hygiene: Have a think about general sleep basics, is the temperature of your room OK? How light is it in your bedroom? Do you try and avoid screens right before bed? Do you go to bed at a reasonable time each night? Do you take a nap in the day if possible? Do you take any medication or supplements that maybe impacting your sleep?
#5 Bedtime routine: Think about having a bedtime routine for yourself, whether that includes, having a bath or shower, doing some stretching or yoga, doing some skin care, use of diffuser essential oils or reading a book.
#6 Earplugs & eye mask: Have a think about the use of ear plugs, they can help block out any noises that may keep you awake at night e.g. busy roads, next door neighbours, a snoring partner! Don't worry if you think you may not hear your little one wake, if you just slightly place the plug in you're ear you are still able to hear loud noises, like crying!
#7 Take the pressure off: If you have a partner, family or friends support, reach out and work together to ensure you can look after yourself too. Try and be patient, sleep changes can take time to see a improvement, the most important thing is that you have recognised and started those changes.
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