So many women do not get the recommended seven to nine hours of sleep per night. This can leave us feeling cranky, can pack on the pounds, and can age us more quickly than before. So how do you shut yourself down and make sure you get those extra Zzzs?
1. Chronic pain is a large factor in not getting enough sleep at night. You toss and turn because you are in pain, or having hot flashes, or are uncomfortable in general. If this happens take light pain meds such as Aleve or Advil. If you are too hot flip the pillow over to find the cool side. Try and help your body as much as possible so you can get comfortable and stay that way through the night.
2. Be mindful not to disrupt your internal clock. If you have a certain sleep schedule during the week, try to keep that schedule on the weekends too. While you may want to go to bed late and sleep late during the day on the weekends, that will throw your rhythm off and you may end up losing sleep because we all know that when we try to sleep in it never happens!
3. Prep for bed. Keep a routine every night so your body knows it’s time to go to sleep.
4. Make your room a sleeping room, not a living room. Remove electronics like TVs and computers that could distract you.
5. Don’t save your chores until the last minute. Do stuff during the day instead of after the kids have gone to bed. You will be able to produce more serotonin this way, which helps you sleep at night.
6. Give yourself an electronic curfew. No electronics half an hour before bed. Read a book instead.
7. Don’t let your kids dictate when bedtime is. The later they are up, the later you are up. Set a clear lights out policy and enforce it so that everyone can get the rest they need.