There is no doubt that being a mother is a very tiring, demanding (and joyful) experience; a full time job that results in women often taking short cuts with health, sleep and nutrition for the well being of your child.
Simple TOP TIPS to help improve your sleep:
1) Create a darker environment at night – turn lights down in your living room or simply use candles or a side lamp. Make sure the bedroom is completely black.
2) Ensure that all electronics are turned off when the sun goes down. That includes mobile phones, laptops, tablets / iPads. If your alarm clock is needed (however you probably have a crying clock) keep the electricity away from you, however note that natural rising is best – this will happen once rest is restored.
3) Aim to be in bed by 10pm or earlier – it’s been documented that the hours before midnight are worth double the hours after midnight (this is related to natural biorhythms and the Chinese meridians).
4) Reduce stimulants like coffee, energy drinks and sugar after midday– these will ‘trigger’ a disturbed night’s sleep. Replace with White Zebra suite of teas which feature calming properties ingredients, as well as Green smoothies: kale, spinach, parsley, mint and basil are easy and accessible.
5) Create “calm” at night. Simple yoga poses for 10mins before bed, breathing techniques before retiring to bed and lights down and electronics off by here too of course all help induce melatonin and put the body in a parasympathetic nervous system (PNS) dominant state.
6) Eat foods rich in magnesium – Cacao is very rich in magnesium but better to have in the morning due to its caffeine properties.
7) Stretch before bed. If its tummy time for your new born, then why don’t you hit the floor also? Stretching helps unblock the energy points in your body, increases blood flow and repairs the body. In each stretch, focus on the breath and calm the mind. Be sure to stretch every day, even if it’s just for a few minutes.
8) Create a regular routine – bed ritual, same time to bed, same time to rise (even on weekends)
9) Mums need to learn they need sleep to be a functioning Mum. By this, learn how to teach a baby/child to self settle. If you need help with this, contact an organisation like Tresillian. It really is beneficial to have a baby/ child in a routine, both for the child and yourself. Kids thrive on routines. Mums who don’t get enough sleep will end up with health problems. Lack of sleep has been linked to contributing to diabetes and heart problems.
Not only are mothers affected by loss of sleep….they are at risk of the right balance of work, play and rest, critical for concentration and detoxification of the body. This often leaves mothers frustrated, tired, cranky, and in some cases anxious or depressed. Introduce one change at a time and notice your stripes changing.
What tips do you have for getting a good nights sleep?
White Zebra and Mummy of Style and Substance are giving three of our readers a chance to try White Zebra tea for themselves. Each winner will receivea White Zebra Tea Trio and Strainer (RRP. $69.95) to help you stay calm and relaxed. Now, that’s tea-rific!
Entries are open to Aus. residents only and will close at 5pm on Friday, 6th June 14.
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