Improving sleep is not just for babies, and even when our little ones' sleep improves, we parents often still struggle to sleep through the night ourselves!
How can I fall asleep faster and stay asleep?
What are the best natural remedies for insomnia?
How can I stop waking up in the middle of the night?
What are the effects of sleep deprivation on adults?
As we celebrate World Sleep Day, it's the perfect time to shine a spotlight on the importance of quality sleep for overall health and well-being. Parenthood often comes hand-in-hand with sleepless nights and endless exhaustion, but that doesn't mean we have to accept being in an exhausted, zombie state forever more! With a few simple strategies, you can reclaim those precious ZZZs and wake up feeling refreshed and rejuvenated, ready to tackle a day of adulting.
The symptoms of chronic sleep deprivation actually mimic symptoms of depression - it isn't just the baby blues!
Understanding the Importance of Parental Sleep:
First things first, let's talk about why sleep matters – especially for parents. Quality sleep is essential for maintaining optimal physical and mental health, boosting immunity, and enhancing cognitive function. The symptoms of chronic sleep deprivation actually mimic symptoms of depression - it isn't just the baby blues!
During deep sleep cycles, our brain commits events of the day (short-term memory) to long-term memory. So if we don't achieve optimal duration of deep sleep, our ability to remember key facts and events can be greatly impacted: cue walking into a room with no recollection of why you're there in the first place and returning from the supermarket with only half your list!
My top sleep tips for grown-up sleep:
Establish a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, your sleep hormones and promotes better sleep quality.
Create a Relaxing Bedtime Routine: Wind down before bed with calming activities such as reading, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
My favourite, The 4-2-4 method!
The 4-2-4 breathing method, also known as the "box breathing" technique, is a simple yet effective breathing exercise that can help promote relaxation and reduce stress and anxiety. Here's how it works:
Find a Comfortable Position: Begin by finding a comfortable seated or lying position. Close your eyes if it feels comfortable for you.
Inhale for 4 Counts: Take a slow, deep breath in through your nose while counting to four in your mind. Focus on filling your lungs completely with air, allowing your belly to expand as you breathe in.
Hold for 2 Counts: Once you've reached the top of your inhale, hold your breath for a count of two. Try to maintain a relaxed and steady breath hold without straining.
Exhale for 4 Counts: Slowly exhale through your mouth while counting to four in your mind. Focus on releasing all the air from your lungs, allowing your belly to gently contract as you breathe out.
Hold for 2 Counts: At the bottom of your exhale, pause and hold your breath for another count of two before beginning the next cycle.
Repeat: Continue this rhythmic breathing pattern for several minutes, allowing yourself to fully relax with each breath cycle.
The 4-2-4 breathing method can be practised anytime, anywhere, and is particularly useful for calming the mind before bedtime, managing stress during the day, or preparing for meditation or mindfulness practice. It's a simple yet powerful technique for promoting relaxation and restoring a sense of balance and calm to both the mind and body.
Optimize Your Sleep Environment: Make your bedroom a haven for sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows to ensure maximum comfort and support and leave your phone, tablets and TV elsewhere - we want to trick your brain into registering that this room is for sleep and sleep only! It's not time for activity, entertainment or spells of overthinking and worry. By eliminating distractions and once you enter your bedroom and begin your pre-sleep routine, your brain will automatically associate this space with sleep, and begin the biological sleep preparation process, helping you fall asleep faster.
Limit Screen Time Before Bed: Reduce exposure to electronic devices such as smartphones, tablets, and TVs before bedtime, as the blue light emitted can interfere with your body's natural sleep-wake cycle. This artificial light can suppress your sleep hormones and boost your natural stimulants - adrenaline and cortisol - significantly delaying the onset of sleep!
Watch Your Caffeine Intake: Be mindful of consuming caffeine and other stimulants in the hours leading up to bedtime, as they can disrupt sleep patterns and make it harder to fall asleep.
What are the best natural remedies for insomnia?: Herbal supplements such as valerian root, GABA, 5-Htp, Magnesium or chamomile tea may promote relaxation and improve sleep quality. Consuming foods such as tart cherries, walnuts, almonds, fatty fish and bananas, can actually boost your natural melatonin levels! So incorporating these health ingredients into your dinner recipe can help you fall asleep faster, and stay asleep longer.
How can I stop waking up in the middle of the night?:
Practice good sleep hygiene, such as keeping your bedroom dark, cool, and quiet
Avoid alcohol and nicotine, as they can disrupt sleep patterns and lead to nighttime awakenings
Cover any nighttime light sources, such as status lights on electrical items and white/yellow night lights, to prevent sleep hormone suppression
What are the effects of sleep deprivation on adults?
Sleep deprivation can impair cognitive function, memory, and decision-making abilities, as well as mimic symptoms of depression.
It can also weaken the immune system and increase the risk of chronic health conditions such as obesity, diabetes, and heart disease.
In Conclusion:
On this World Sleep Day, let's make a commitment to prioritize our own sleep and take steps towards achieving better rest. By incorporating these expert tips into your daily routine, you can say goodbye to sleepless nights and hello to a happier, healthier you. Here's to snoozing better, living better, and embracing the joy of Jolly Good Sleep!
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