Figured out your baby’s sleep routine? Now it’s time to figure out yours. Sleep deprivation is a common problem with new moms. After all those months of staying up with your little one, you might find it hard to fall asleep easily. Even when they do fall asleep, they wake up every time their baby lets out as much as a tiny whimper.
While it is alright to be a concerned mother, you should not skip your beauty sleep. If you are not getting enough sleep, you are not going to be able to be as productive as you can be. Hence, you will not be able to be as alert as a mother. Besides, all that coffee you drink to keep yourself awake just makes your hands shake and gives you headaches.
So here’s a simple routine to help you get the sleep your body needs:
1. Establish bedtimes
When you are trying to start a new habit, you need to commit to it and set aside strict instructions to follow. The only rule to follow for your sleep is to stick to a fixed time to go to bed and to wake up. You can choose any time slot that suits your schedule. 10 PM is the ideal time for most adults to fall asleep. That way you can wake up at 5 AM or 6 AM feeling completely refreshed and energised.
2. No screen time an hour before
Before you go to bed, you need to make sure your eyes are relaxed. Switch off the TV, computer, phone and any other gadgets. Using gadgets that allow bright light to enter your eyes will affect your sleep. You need to focus on winding down and relaxing in the last 30-60 minutes before you go to sleep.
3. Talk to your husband
The last hour before sleep is the best time to catch up with your husband. You can talk about how your day went and anything you want to say. Avoid any negative conversations at this time since you may end up losing your sleep over it. Even if you do argue or get upset, patch things up before calling it a day.
4. Night time beauty routine
They don't call it beauty sleep for nothing! Take good care of your skin before you go to bed. Start by taking a quick shower. If you are not up for a shower, at least wash your face, hands and feet. This is meant to relax you. You can then apply your nighttime skin care products - face moisturiser, hand cream, foot cream, body butter, etc. You can even use a face mask if you fancy it.
Hot water helps clear out the toxins from your body thus keeping your skin clear and your hair looking healthy. So make sure to drink a cup of hot water before going to bed. You could also try having a relaxing cup of tea (like chamomile) if you don’t want to drink plain hot water.
5. Change clothes
You absolutely cannot go to bed wearing the same clothes that you wore the whole day. Even if you did not take a shower, you need to change into something more comfortable while you are sleeping. The soft fabric of your sleepwear will help you sleep better.
6. Read a bedtime book
Before you hit the sack, wind down and relax with the help of a book. The reading will help calm your mind and eventually put you to sleep. Choose any book that you would like to read. You can use a kindle and read it on night mode but this will mess up with the “no screen time before bedtime” part of the routine.
7. Meditate to calm your mind
You only need to set aside 10 minutes to meditate to be able to fall asleep peacefully. Here is a simple meditation technique you can use:
- Sit cross-legged (or however you are comfortable) in the middle of your bed.
- Close your eyes and rest your palms over your knees.
- Picture yourself in a natural, peaceful place of your choice - like a park, in the mountains, near a waterfall, on a beach, etc.
- Focus on the top of your head and picture the negative energy rising up above it and leaving you like a cloud.
- Next, picture how the cloud of negative energy is leaving your neck, back, hands, chest, stomach, legs and finally your feet.
- Slowly start smiling and take a few deep breaths.
- Try and see if you can hear any sounds (you may not hear anything and most times you may just hear the sound of the ceiling fan)
- Whenever you feel like it, slowly descend back into your bed.
8. A silent prayer
If your mind is still not at ease when you are going to bed, it is good to say a silent prayer in your mind. Join your hands at the heart’s level and pray sincerely. Take a deep breath and then try to sleep. This helps especially when you are going through a stressed time either in your professional or personal life.
If these tips did not help and you are still having trouble falling asleep, you should consult a doctor about it. Neglecting your sleep can lead to serious problems like diabetes, cardiovascular diseases, obesity and early death.