There is a saying that goes something like, “Pride comes before the fall.” Well, honestly, I have had one of those prideful weeks. Thinking I could give myself a healthy challenge last week to get more sleep was like trying to tell God what to do next. It is just plain ‘ol silly!
This past week I added another healthy challenge to get more sleep… to have a nightly goal of 7-8 hours of sleep a night. Now, I guess I should have clarified. Laying in bed and trying to sleep isn’t giving you the same health benefits as actually sleeping during that time.
Someone should have clued in my precious 2 year old that Mommy and Daddy do not appreciate the midnight visitor climbing into our bed and then kicking, coughing, grunting, snotting, and hogging the bed all.night.long.
Nope.
That does not help Mommy or Daddy feel like they got a good nights rest. Good thing this little booger is cute!
There are so many studies that share the health benefits of getting enough sleep. Proper sleep helps to strengthen and support the immune system, boosts cognitive function, memories, keeps hormones in check, and helps us to look and feel our best.
Perhaps this is why so many Mom’s have the Mommy brain fog and just feel frumpy all the time. We are super tired, emotional and hormonal crazy women!
When we don’t get enough sleep, lots of health (mental and physical) problems can occur. We may experience irritability and moodiness, decreased attention span, fatigue and headaches. The more severe long term effects of lack of sleep include a slowed metabolism, weight gain, high blood pressure, impaired memory, depression and low immune system.
“Sleep is the best meditation” ~ Dalai Lama
Here are some tips and tricks I have learned that could help you get your optimum sleep:
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Make sure your sleep environment promotes sleep. Make sure the lighting is low, there is little sound, temperature and humidity is just right, and your jammies are cozy!
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Develop a sleep schedule. Just like your kids bedtime routine, try to go to sleep and wake the same time each day.
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Time when you workout wisely. You wouldn’t dream of having a wild and crazy wrestling match with your children moments before putting them to bed… sweaty, hearts pumping wildly… you shouldn’t do the same for yourself.
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Create a bedtime ritual/routine. Again, just like you do for your children… prepare your body and mind for sleep with a relaxing ritual each night.
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Avoid substances that stimulate late in the day – like coffee, sugar and more.
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Although alcohol can relax you, and usually I am passed out after one glass of wine. When you drink alcohol you tend to sleep lighter, thus preventing you from getting your valuable sleep.
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Food and water should be consumed atleast 2 hours before bed. Otherwise you could be running to the bathroom during the night or tooting up a storm under the covers (not that I would know that one from experience).
I wish there was a tip on how to get your children to sleep in or sleep through the night in their own bed… but alas those tips were geared towards adults. I know that one day I will sleep through the night again… I just don’t know the date or hour.
So far in 2012, I have made 14 healthy changes and have continued those changes the following week(s). I have made a commitment to eat a healthy breakfast upon waking (every day), drink more water (atleast half my body weight in ounces), take a daily multivitamin, eat more fiber (atleast 25g) , record my food in a food journal increase my protein ,eat five square meals a day, moving more , breathing deep ,get my sweat on, add strength training, working on my core strength, unplug and live in the moment, and to get more sleep.
This week my healthy change focus will be:
Laugh! Laugh more often! SMILE more!! Enjoy life!!
Like I mentioned above, this past week has thrown me many curve balls and lemons. I have tried my best to smile and laugh amidst the stressful circumstances… however if I were to be honest with myself, I have done more crying, stressing, and being bitter. Laughter and smiling were not in my heart… and that breaks my heart. I am choosing to make HAPPINESS – laughing and smiling a priority!!
Baby steps. One small change at a time!
How many hours of sleep do you average?
Any tips or suggestions on how to get a better night sleep?
Tara Burner says
congrats on the healthy changes!!
and i’m wrong person to ask about sleep…I get by on 2-4 hours a night…
agggggggggggggggg 4 was ok, but lately haven’t been able to sleep…so down to like 2 and it’s a restless 2 rather than my normal sound 4
*sigh*
@PamelaMKramer - A Renaissance Woman says
Sleep? What is this word “sleep” you speak of???? lol