As parents, we can quite easily lose 1-2 hours a night, or as a recent survey suggested, 3 hours in the first year of your child’s life. No wonder many of us feel exhausted most of the time. And from my own experience tired parents and kids don’t mix well for a calm household!
Since becoming a mum myself to my 3 year old daughter, sleep has become such a big thing in my life. I expected sleepless nights during the first few months, but l really wasn’t prepared for the sleep regressions up until the age of two! Sleep deprivation is real, I felt like l was losing my mind, and could barely operate during the first year!
It’s not just the kids that keep us awake though – there are so many different factors that could keep us awake at night. Many of us will have our sleep impacted by stress, alcohol, screen time, lack of sleep routine and a diet high in sugar, just to name a few . It’s so hard to be the parent we want to be, when we are not getting enough sleep.
So why is sleep so important?
Sleep is vital, our bodies need time to restore, heal and repair. It’s the foundation to our health and longevity. Just one night of interrupted sleep can impact our mood, we may have poor concentration, lack of energy, crave sugary foods and just feel tired and grumpy. Who finds themselves snapping at the kids after a sleepless night? We can all cope with the odd sleepless night….but when we regularly lose sleep, it can really impact our physical and mental health.
Are you gaining weight, or can’t shift those extra pounds? Feel anxious or overwhelmed most days? Or you feel low, irritable, can’t concentrate and your memory is terrible? Or maybe your work and relationships have been impacted in some way. These symptoms could be a result of long term sleep deprivation.
My top 5 practical tips for better sleep (even if our kids are not the best sleepers).
My sleep was recently impacted again. Life sent me one of those unexpected curve balls that we all have to deal with from time to time. After months of sleepless nights l had all the signs of sleep deprivation. When things started to calm down, l realised that l had forgotten how to sleep! I would lie awake for hours, or fall asleep and wake up after an hour then stay awake for the rest of the night. I was operating on empty! All areas of my life were effected. I felt exhausted, irritable and l was gaining weight around my tummy and hip area. I knew it was linked to my lack of sleep. l decided l had to make some changes to my sleep habits (and my stress levels!). There are always things in life that we can’t control, so, here are my top 5 tips of things we can contol for a better sleep.
- Switch off your screens at least 1 hour before bed. I’m sure we have all heard this one before. I resisted doing this one for some time. You have just got the kids off to sleep, you are exhausted and all you want to do is sit on the sofa, watch TV, scroll through social media, or catch up with work emails. We think this is relaxation, but it really isn’t. It can keep our mind engaged, or for some people it creates a state of anxiety – it can only delay sleep. And lets not forget the artificial light emitted from the screen. The light suppresses the production of melatonin, a hormone responsible for controlling your sleep-wake cycle! This has been the biggest game changer for me in terms of sleep.
- Keep the phone out of the bedroom. Keeping your phone in the bedroom is too much of a temptation, especially if it’s not on silent! Who checks their phone throughout the night for a reply to a text or email, then finds it hard to drift off again? There has also been reports that the WIFI/EMF on the phone can contribute to a restless night sleep too. I have done this one for a while, it really does have an impact on sleep. I have noticed that on the rare occasion when l do need my phone near me….i just cant sleep.
- Avoid eating before bed! If your body is having to digest food, its not sleeping! This was a big one for me, I was in the habit of snacking when my daughter was asleep. l used it as a way of relaxation, but in reality it was messing with my sleep. When l went to bed l was wide a awake and suffering from acid reflux. If you can, avoid eating heavy meals at least two hours before bed.
- Avoid caffeine after 12pm (or before if you can). It’s a stimulant and a known sleep distributor. And it’s not just the coffee drinkers that have to take note! Caffeine can also be found in teas, soft drinks, energy drinks and chocolate. Although less caffeine than coffee, maybe think about stopping the others a bit before bed too, especially if you are like me and are sensitive to caffeine.
- Deep breathing exercises to calm the nervous system down. This is my favourite one, and it makes a massive difference to my sleep. I do the the 4-7-8 breath exercise (in for 4, hold for 7 and out for 8) when l wake up and before going to sleep ….and any time throughout the day if l feel overwhelmed. l will talk more about this in a future blog.
Making small changes over a period of time can have a big impact on your lifestyle! Why not try out one of my tips above, or think of another small change that you could make, that is currently impacting your sleep.
If you are struggling with sleep and would like personalised advice, please check out my coaching packages or book a free discovery call.
I wish everyone a good nights sleep!
Kerry x