Remember what sleep was like before kids? Me either. Let me refresh your memory…eight to nine solid hours a night, sleeping in every weekend, and naps whenever you wanted….those were the days huh?! I don’t know if I remember what it feels like to be fully rested, but I do know now that our girls are sleeping well, it’s time for us to get our sleep back.
But finding that rhythm after years of night wakings and feedings, teething, and bed wetting can be challenging. Especially for over scheduled and super stressed parents whose minds race all night. I struggled with sleep after our first was born and was diagnosed with postpartum anxiety disorder. I would lay awake all night just waiting for her to wake up again to feed. After a few months of this I was a nervous wreck, and we sought the help of a therapist to help get me back into the realm of semi-normalcy. Sleep deprivation can totally throw your life out of balance, and shatter your coping mechanisms. A good night’s rest is not only important for your physical well being, but for your mental and emotional health as well.
So what’s an exhausted parent to do? Here are some of the things I learned that were helpful in creating an environment and mindset for a good night’s sleep.
7 tips for getting a good night’s sleep!
1. Create a Routine – Routines are key for getting our babies to sleep, and for us as well. I always try to do is prepare my body and mind for bed. First it’s making lunches, coffee, and starting the dishwasher, and then off to my room for the rest of my nighttime ritual.
2. Hot Bath or Shower – When’s the last time you soaked in a tub? A five minute bath can do wonders for your muscles and mind! Try adding a few drops of lavender oil for added relaxation help.
3. Journal, Make a List, or Read – Does your mind wander all night long with 10,000 things you need to do the next day? Write them down, as well as all of the other things on your mind! Think of it as a brain purge. Sometimes just getting these thoughts on paper has a way of helping you to process all of your to-do’s, or all of your feelings. And reading not only takes your mind to other places, it usually makes you sleepy!
4. Hot Tea – There are so many varieties now that can help you sleep, but I find a nice cup of chamomile tea always does the trick!
5. Put Away the Electronics – Oprah Winfrey swears that televisions should not exist in bedrooms, but I can’t cosign that. I do however leave my phone in the office at night…no social media or texting in bed!
6. De-Clutter and Simplify Your Bedroom – Do you get stressed out when you see a messy room? I do. But walking into a straightened room that you love at the end of a long day really can help to clear your mind. Try it!
7. RESCUE Sleep Liquid Melts – Have you ever used any of the Bach RESCUE Remedy’s? I have! When I started my paleo diet I used Elm to help me when I was feeling emotionally overwhelmed, and I sometimes take the RESCUE Pasitilles when I’m really busy at work. But I recently started using the RESCUE Sleep Liquid Melts and they are really helpful. They have a nice citrus flavor and dissolve in seconds, and are completely homeopathic and non-habit forming. It’s a wonderful brand I’ve used for years and their stress formulas really helped me during infertility treatment. They are available now in the US at CVS, Walgreens, Whole Foods, Sprouts and wherever you find natural products! Bonus you can get a coupon here!
Good luck getting your sleep back, and I hope these tips inspire you to relax and indulge at night. Sweet dreams!
what helps you fall asleep each night?
I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.
I love Sleepy Time tea! I’ll have to try these rescue melts…I need a lot of help getting to sleep. I’ve also started using lavender in my diffuser at night…that seems to help!
I do about 15-20 of yoga before bed and take a calcium-magnesium supplement as well. They both seem to help!
I probably shouldn’t tell you how fast I fall asleep, but some nights it happens before my head touches the pillow. 🙂
Men! I don’t know whta it is with you guys…head, pillow, goodnight!
I need to put a little notebook beside my bed so that I can do a brain purge each night. I usually sleep fairly decently, but if something’s on my mind, it’s definitely hard to let it go long enough to relax and fall asleep. Thanks for the tips!!
I need to start journaling again, really helps!
I’m not a good sleeper, so this post is great for me. I will have to check out the RESCUE sleep melts. I use melatonin if I haven’t slept well in a few days and need a good night sleep. The only problem is that if I don’t get a full 12-hour sleep (which I never do), I then feel groggy the next morning.
Me either Caryn, but 12 hours? Whoa! Sounds like heaven!
I definitely need to get the electronics out of the bed room – I blog in bed… what I wouldn’t do for a full night’s sleep. I dream of running away to just sleep at a hotel for one night – that’s IT – sleep! 🙂
I’m with you – and a trip to the spa would be nice!
I’ve seen these at Earth Fare or Whole Foods and need to give them a try. They seem like a fantastic idea.
And these are great tips. The electronics are what get me. I get sucked in!!
I don’t have kids at home anymore and I still have trouble falling asleep some nights but it is because I have always felt like if I go to sleep, I might miss something. I will have to try some of these suggestions. Thanks!
These are all great tips. I especially like my cup of tea before bed. And I do not get people who can fall asleep with the t.v. on!
I seriously never sleep. Never. My daughter is finally getting to be a bit better.. I can see the light. (or should I say the dark.. )
You poor thing! I know it’s hard, and it will get easier. For me it took 6 months after she started sleeping through the night where I could actually sleep through the night. You’re almost there!
look at your cool new pop up! that’s neat!
k, i’m tired…
I’m always tired – I need to do a whole new post on anxiety about being tired! lol
Girl I so needed this post today! I was struggling with, I’m embarrassed to admit, drinking wine to help me fall asleep these past few weeks. I’ve since stopped as it was starting to freak me out (I come from a long line of alcoholics) and am looking for new ways to calm my head at the end of the day.
PS -I have that 50 Things that Matter the Most book too!! The tray looks so comfortable and welcoming….beautiful pics! Pinned!!
Oh girl you have been through so much – it’s totally understandable. But I totally recommend, yoga followed by a bath and a more natural sleep supplement. And journal…you of all people understands the power of purging your thoughts before bed. This too shall pass…I promise!
I remember once watching a sleep specialist speak and she said get rid of technology from your room and that included tv’s! So your tips are right on! I have a hard time falling back to sleep after middle of the night wakings and really wish those would stop someday!
Wonderful tips! I like to take a warm bath and read before bed.
Your photos just ooze tranquility.
I’ve never tried the Rescue product before.
Thanks for sharing.
Wishing you a lovely weekend.
xoxo
I love Rescue Sleep! And the pastilles are great. Lavender oil too.
Another great way to get sleep is to send your kids to their grandparents for the weekend! I had no idea how wonderful it could be!
Me too Tamara! And wish we had grandparents nearby!
I always read before bed. I haven’t tried Rescue Sleep, but I do sometimes take the gummy bear melatonin, and it works well. My biggest impediment to a good night sleep is a snoring spouse:(!
I love these tips! I totally agree that my room needs to be clutter free or I struggle to relax and fall asleep. I’ve never heard of RESCUE melts, but I sure could have used them last night. 🙂 I will pick those up and give them a try! Thanks for sharing these ideas!
I am spring cleaning now and I feel SO much more relaxed!
Putting away electronics is the most important one! Love your tips 🙂
Please, join our Thursday Link Up Party- Idea box:
http://milaslittlethings.com/2015/03/idea-box-thursday-link-party.html
xx
Mila
milaslittlethings.com
milawayable@gmail.com
These really are great tips! I think maybe I should check some of them out a bit… 🙂
Thanks for joining the Link Up this week!
Wonderful tips! I like to do yoga before sleeping. Sometimes I also meditate. Helps a lot! 🙂
These are all good ideas that can help w/ sleep….
Great tips! Thanks for sharing with us at VMG206 Brag About It.
Laurie
Great tips! I need to work on eliminating media at bed time. I am working at it by shutting of my phone and doing some light reading. Thank you for linking up at Snickerdoodle. Always a pleasure to see you there!