Moms are typically the glue that holds a family together, which makes their health and well-being vital for the function and happiness of the family. In return, the wellness habits a mother has often is inherited by the other family members. Here I have gathered some useful resources for sleep wellness.
Sleep is vital for wellness of everyone. When we sleep the body heals and recovers. Not getting enough sleep often causes weight gain, moodiness, depression, anxiety, brain fog, decline immunity, and many other issues. And most people know that mothers are often sleep deprived, especially while the children are young. Therefore, anything we can do to improve the ability to fall asleep, stay asleep, and/or get quality sleep is much needed for everyone.
The bright lights, especially the blue lights, emitted from electronics (computers, tablets, smartphones, etc) has a real effect on the human circadian system, especially if used at night. Electronics emit full spectrum light around the clock, just like the sun. Exposure to blue light at the wrong time of day can keep you awake and interfere with the quality of your sleep. However, as mothers we don't always have the option to do our work, pay bills, take classes, or wine-down until evening/night time. f.lux is a free downloadable app that helps this by removing blue and green light to help you wind down in the evenings. It is customized by your wake time and location, f.lux creates a custom lighting schedule for you that changes every day throughout the year and also give you the ability to adjust settings to be comfortable for you eyes. Give it a try.
Meditation has been proven to be beneficial for so many things including stress management, improved happiness, improved immune function, pain management, improved sleep, and so many more. Meditation is simple and can be done anywhere, including the shower or in bed. Taking a few minutes every night before sleep to meditate is a great way to relax, remove the days weight off you, and calm the nervous system. The easiest way to start meditation is to use a guided meditation, this allows you to take all the thought out of the process and just relax. Tip:
Remember, it's a trail and elimination with meditation to find a technique or guided meditation that works for you. Try a few before dismissing.
Many people don't associate prayer as a form of meditation. However, it functions much the same way. The idea is to let go of the things you cannot control, show gratitude for the things you can and what you have, show light and love for yourself and others, and relax.
Creating a bedtime routine is not only beneficial for your children but for yourself as well. This can include things such as going to bed and waking up at the same time everyday, which of course is not always practical as a mother but making an attempt and going with the flow on the nights that it doesn't work. Setting bedtime reminders on phone are a great resource for self reminders of when bedtime is approaching. Showering or a bath prior to bed to help the body relax and wine-down is often helpful. I like to include a breathing exercise in my nightly shower to relax. It's quite simple so give it a try.
Shower Breathing Exercise: Take a deep slow breath in...filling the abdomen until you cannot take anymore air in. Envision all the positive flowing energy from the running water over your body filling your soul. Then slowly exhale...exhaling until there is absolutely no more air in your lungs or abdomen. Envisioning all the heavy, negative, and stress of the day running down your body with the water and down the drain. Repeat 3-5 times.
There are many natural remedies out there for sleep aids. Melatonin is one of the most popular ones. It is helpful for many and some, like me, does nothing. Other alternatives include magnesium, lavender, and chamomile tea. Keeping your room dark and cool is also very helpful for a good night sleep.
There is no one size fits all for quality sleep. When beginning a sleep routine, it's important to give it a few days before determining if it is working. It's called a routine for a reason, it takes time for the body to adjust and adapt. If something doesn't work, don't be too hard on yourself just modify it or try something else.
Many blessings and the best sleep ever!
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