On Mother’s Day, give yourself a better night’s sleep with these tips

There are some difficult tasks like being a mother. And for mothers to take the best care of their young children, they need to take good care of themselves and that includes giving priority to sleep.

This is why we’ve teamed up with sleep and parenting experts for their insights on why sleep is so important to mothers – as well as tips on how mothers can prioritize more and better rest.

There is some work as needs as being a mother; Babies, especially when they are younger, need almost endless care. And in order for mothers to provide the best care for their young children, they need to take good care of themselves.

Adequate high quality sleep is essential for mothers, but it can also be a huge challenge. So the question is, why, exactly, is sleep so important for mom? And how mothers can prioritize rest and get the high-quality sleep their babies need to show them And Themselves?

Why is sleep so important for mom?

“Sleep is essential to our health,” said Dr. Kent Smith, a sleep specialist and president of the American Academy of Sleep and Breathing. “This is true for everyone, but especially for mothers who often wear multiple hats and work with a lot of responsibility in their families.”

Without proper sleep, mothers can experience many health problems that make parenting (and life!) Significantly more difficult. “Being a mother is a full-time job in itself, and not getting enough sleep, combined with the stress of parenting can quickly lead to physical health, mental health and cognitive problems,” said Dr. Chelsea Rohrsheib, a neurologist and head sleep specialist at Wesper.

But let’s face it – it’s not uncommon for a parent, especially a new parent, to get enough sleep oAnd easy. “Studies have shown that adults tend to work more efficiently and effectively when they get 7 to 9 hours of sleep per night,” Smith said.

But very few parents get that much sleep (in fact, according to one study, only 10 percent of new parents get at least 7 hours of sleep per night) and other studies have found that parents do not fully recover sleep until their baby is old. Six years) for various reasons: their children are not getting enough sleep. “When our kids don’t sleep well, and / or we have multiple kids who aren’t on the same sleep schedule, it’s hard to get enough sleep,” said Chrissy Lawler, a sleep counselor, licensed marriage and family therapist and founder of Parenting Slipper Resource The Peaceful Slipper. .

In addition to tackling a child’s inconsistent sleep schedule, the stress and responsibilities of parenting এবং and the accompanying tasks and tasks পারে can make it difficult to fall asleep at reasonable times. “When we put our kids to bed at night, we have to do millions of things that we should eat while we sleep,” Lawler said.

But regardless of the challenge, if you want to feel your best – as a mother and as a person – you need to prioritize sleep. So how, exactly, do you do that?

Sleep when the kids are asleep

Before the kids, you probably got all your sleep on a long stretch (for example, from 10 PM to 7 AM at night). But as a new mother, your baby needs love, attention and food all day and night, you will not get so much uninterrupted sleep.

For that reason, what if you want to prioritize sleep? You need to sleep when your baby falls asleep — even if it means ignoring your to-do list. “When your baby is asleep or at night, whatever you need to do, get some sleep,” Smith said. “It’s tempting to try to do some housework or chores, but taking a break whenever you can will pay off in the long run.”

Practice good sleep hygiene

When it comes to getting good (and even more!) Sleep as a mom, there are some things that are out of your control; For example, you can’t control when your child wakes up in the middle of the night.

However, you have things To be able to Control how you spend time sleeping and those hours help or prevent you from getting a good night’s sleep. “Put the PTA project, email, social media, and the latest episode of that TV show behind you, and focus on more relaxing activities like reading, listening to music, or snatching your kids,” Smith said. “Anything, including the screen, should be avoided, as the light from your device can cause your brain to have trouble sleeping because it’s during the day.”

The more comfortable you are (and screen free!) The hours before you go to bed, the easier it will be to fall asleep and fall asleep — and you’ll get a better night’s sleep.

Limit caffeine

When you get tired – as much as mom! – You may think caffeine is the answer to spending all day. But a cup of coffee in the morning is fine, but more than that can ruin your sleep.

“Although you [might] Feeling we have ‘Run out of gas’ emotionally … we need an extra cup of coffee (or five) to meet the demands of parenthood.

According to research from the Cleveland Clinic, caffeine can take up to 10 hours to clear completely from your bloodstream – meaning a 2 pm cup of coffee can impair your ability to fall asleep at midnight.

The last row? If you want to set yourself up for the best night’s sleep possible, “try to keep caffeine intake until morning,” says Smith.

Get outside support

There is so much to do as a mother. So, “if you find that there is not enough time in the day to do everything And Get the sleep you need, I recommend outsourcing what you can [and getting outside support]”Lawler said.

External support can take many forms. If you have a partner, they may be asked to take some night duty (such as feeding) so that you can sleep longer. If you have a family member or close friend on whom you can rely, it may mean coming to them and asking them to see your children so that you can sleep. If you have the financial means, this may mean hiring some of your household chores (for example, delivering your groceries or using a cleaning service to clean your home) so that you have more time to sleep.

And if none of these options are available to you, is this a great place for you to get more sleep? Other mothers.

Connect with other moms and / or mom groups in your area; Often, they will have resources that can help you get back some of your leisure time (such as meal switching or babysitting trades) সময়the time you can use to get more and better sleep.

Seek professional help if needed

As a mom, there are steps you can take to get a good night’s sleep. But if these steps don’t work, it may be time to call a professional.

“If your baby’s age and developmental stage of sleep seems abnormal or irregular, consult his pediatrician,” Rohrsheib said. “Talk to your doctor if you develop symptoms of insomnia or excessive sleep loss, or if you start to feel depressed or anxious.”

Leave a Reply

Your email address will not be published.