If you’re a woman juggling a family and a career, getting enough sleep can be a challenge. Parents Magazine reveals that working parents are frequently sleep-deprived to the extent that it interferes with their job. Additionally, a lack of sleep can leave you sapped of energy and looking tired. Bibs and Business Magazine is committed to helping working Christian moms thrive. This guide explains how to improve sleep so you can look and feel your best.
Set a bedtime routine — for you and your kids
A regular bedtime isn’t just beneficial for your kids — you can also harness the advantages of a consistent sleep-wake cycle as an adult. According to Healthline, research shows that adults benefit from consistent sleep routines that nurture a regular circadian rhythm. Persons with irregular sleep patterns are also at a higher risk of health issues like hypertension, elevated blood sugar, and obesity. Stick to set sleeping and waking hours in your household.
Get regular exercise every day
Regular exercise can help you fall asleep more easily and allow for more restful sleep, according to Johns Hopkins Medicine. Aerobic physical activity, in particular, is beneficial, as it boosts the amount of slow-wave sleep a person gets. This is the deeper stage of sleep responsible for rejuvenating your body and brain. Consider incorporating your little ones into your workout routine. A quick dance session together before dinner can be a fun option.
Make your bedroom into a sleep sanctuary
The environment in your bedroom can make or break your sleep routine. You want it to be dark and cool for the best quality sleep. To keep light out, install blackout curtains or simply hang blankets over the windows. Collective Evolution reveals that exposure to light can impede the production of melatonin, the hormone that induces drowsiness. Finally, invest in some plush new bedding, sheets, and pillows to complete your cozy sleep space.
Upgrade your sleepwear
In addition to upgrading your linens, you might also consider upgrading your sleeping gear. Kindred Bravely offers a selection of cute nightgowns, pajamas, and leggings that you can wear around the house and for sleeping. These pieces are both attractive and comfortable. New moms can also find nursing bras and tank tops for added convenience. Invest in some of their stylish tops and all you have to do is throw a blazer on top if you have to top on a quick Zoom call for work.
Eliminate screen time before bed
Like many people, you may unwind before bed by scrolling through social media on your phone or watching a series or movie on your tablet, computer, or TV. Unfortunately, the blue light that these devices emit can interfere with your sleep cycle. The Sleep Foundation reports that blue light stimulates a part of the brain that makes people feel more alert. Instead of watching your entertainment, considering listening to it instead. There are many fun podcasts you can listen to that cover all kinds of topics.
Try prayer to reduce stress
As a professional and a mom, you’re sure to experience stress in your everyday life. While some stress is perfectly normal, if it gets to be too much, you may have trouble sleeping. Try prayer and Christian meditation to keep you from tossing and turning at night.
Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. ~Psalm 91:1
Take care with caffeine
When you’re exhausted after a poor night’s sleep, you may turn to caffeine to get you through the day. However, be careful not to drink your coffee or caffeinated tea too late in the day; the caffeine may end up keeping you awake. Opt for healthier foods for an energy boost throughout the day. Foods like almonds, avocados and salmon give the body key nutrients and serve as awesome energy boosters.
Getting sufficient sleep as a mom will help you perform better at work and as a parent. It will also leave you looking more refreshed and feeling more energized. Implement the above tips to improve your quality and quantity of rest.
