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Who’s tired? I’m sure every single one of you reading this just nodded your head whilst simultaneously yawning and rubbing your sleepy eyes. There is no job more exhausting than being a parent and I am sure all of us could do with an extra hour or ten of shut eye each night. This guest post is one that all you tired mamas are not going to want to miss, it’s full of really useful tips and tricks on how you can get more sleep. If your baby is sleeping through the night but you are still struggling to get a decent kip, try out some of these tips and see if they can help you drift off to the land of nod – I’m sure they will.
Sleeping tips so good you’ll fall asleep.
Health experts will tell you that working out and eating right is rendered useless if you do not sleep right. It is proven to improve mental and physical health, and overall quality of life. Notice how refreshed and energised you feel whenever you get a good night’s sleep. Conversely, remember those times when you find it hard to function during the day because you feel tired when you did not get enough sleep.
Indeed, how we feel during the day is in part influenced by what happens during our sleep. Here, we will explore what makes sleep such an important part of our well-being and how we can finally get some good zzz’s.
The Importance of Good Sleep
The effects of sleep deficiency can happen over time (high risk of diseases and other chronic health issues) or instantly (accidents on the road). During sleep, your body works to recover from the day’s activities, supporting brain function and physical health.
Brain Function
Your brain starts forming new pathways during sleep so you can learn and remember information better. It enhances critical thinking, creativity, and alertness. If you are sleep deficient, studies have shown that it alters brain activity. You will have trouble making decisions, controlling behaviour and emotions, and has a risk of depression and other mental health issues.
Physical Health
Sleep deficiency is linked to high risk of heart disease, high blood pressure, and stroke. During sleep, blood vessels and the heart are repaired, as well as replenish lost nutrients and strengthen the immune system. There is also a high risk of obesity when you cannot get enough sleep since it helps maintain a balance of the hormones responsible for making you hungry and full.
Tips for Getting Good Sleep
Bright lights only for the morning
Our bodies has a natural clock called the circadian rhythm. Think of it as your body’s natural alarm clock; it keeps you awake in the morning, and tells you when to sleep at night. When you are exposed to natural and bright light in the morning, it energises you.
However, in the evening, your exposure to bright light must be reduced especially when you are about to sleep. Light is a trigger for your circadian rhythm, and it will keep telling your body to stay awake and reduces sleep hormones like melatonin. So make sure to lessen the use of bright lights and use of your electronic device once you are in bed.
Do not drink coffee late in the day
Coffee has a lot of health benefits, but more than that, we drink it because we want to enhance our focus and performance. Since caffeine stays in the blood for about 6-8 hours, it is not recommended that you drink coffee after 3:00 pm. You will certainly find it hard to get some sleep and your body will have a hard time relaxing since caffeine also stimulates the nervous system. Stick with decaffeinated coffee if you are really craving for the taste.
Get consistent with your sleep schedule
Your circadian rhythm functions as a natural alarm clock, which means you can set it when you wake up and sleep. Try to be consistent with your waking and sleeping time so that your body can pre-empt when it needs to be alert and when to relax. If you stick to your schedule, there may come a time when you will not need to set an alarm on your phone.
Make your bedroom conducive for sleeping
It may sound odd, but how comfortable your bedroom is affects your quality of sleep. Optimise your bedroom by reducing external noise and removing items or furniture which make it look cramped. To do this better, find out what makes you sleep better and revamp your bedroom to suit your sleep behaviour.
You should also consider changing bed mattresses, one that is comfortable and good for your back. For instance, the Sealy Posturepedic Exquisite Rialto Plush King Single Mattress has a gel infused visco-elastic which does not just make sleep comfortable, but supports the back properly. If you are interested in looking into getting a new mattress, you can check out Domayne for more options.
As a last tip, if you still need help with sleep, you can consider taking melatonin supplements. Choose natural or organic melatonin options instead of the usual sleeping pills so that it does not harm your liver. Good sleep is achieved by following these tips to the letter. Practice these and see how it will improve your sleep and overall quality of life.
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Who can’t wait to try these tips out and get an amazing night of sleep tonight? Have you got any other top tips for improving your sleep? Us exhausted parents would love for you to share them in the comments!
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Disclaimer: This guest content was written and sponsored by Domayne.