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Top 7 tips for improving sleep for new moms

7 Ways Sleep Deprived New Moms Can Get More

Top tips for improving sleep for new moms

Being a new mom can be overwhelming and exhausting. Getting enough sleep is essential for your health and well-being, but it can be difficult to get enough rest with a newborn in the house. Here are some top tips to help you improve your sleep as a new mom:

1. Establish a consistent bedtime routine

Establishing a consistent bedtime routine is an important part of getting a good night’s sleep. A well-designed bedtime routine can help you fall asleep faster and stay asleep longer.

It can also reduce anxiety, stress, and depression by providing a sense of control and predictability. To start, decide what time you want to go to bed each night and create a routine that works for you.

This could include taking a warm bath or shower, doing some light stretching or yoga, reading a book or listening to soothing music, and avoiding screens close to bedtime. Setting a consistent bedtime will help your body learn when it should be winding down for the night.

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2. Limit caffeine and alcohol intake

It’s no secret that caffeine and alcohol can have a powerful effect on your body. Both of these substances can cause dehydration, increase your heart rate, and disrupt your sleep patterns.

If you want to maintain your health, it’s important to limit your intake of both caffeine and alcohol. To start, try limiting yourself to one cup of coffee or one alcoholic beverage a day. In addition, be sure to stay hydrated by drinking plenty of water throughout the day.

If you find yourself feeling jittery or having difficulty sleeping after consuming either of these substances, consider reducing your consumption even further.

3. Take a few minutes to relax before bedtime

Taking a few minutes to relax before bedtime is one of the best ways to ensure you get a good night’s sleep. It can be difficult to find time for yourself but taking a few minutes to decompress before bedtime can make all the difference.

Whether it’s taking a warm bath, stretching, or reading a book, doing something calming will help your body and mind transition into sleep. Make sure you find something that works for you and stick to it. Taking a few minutes to relax can help reduce stress, which is known to keep us up at night.

It’s also important to limit your exposure to screens before bedtime as the blue light emitted can make it harder for us to fall asleep. Take some time to wind down and enjoy a few moments of peace and quiet before bedtime. You’ll be glad you did when you wake up feeling well-rested and refreshed.

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4. Avoid napping during the day

It can be tempting to take a quick nap during the day, especially when feeling sluggish or exhausted. But napping during the hours of 9 am-5 pm can actually make you feel more fatigued, groggy, and unfocused.

This is because when you nap too much during the day, it affects your body’s natural circadian rhythm. To ensure you stay alert and productive throughout the day, it’s best to avoid napping altogether or limit your nap to 30 minutes or less.

Additionally, napping later in the day (between 3 pm-5 pm) can make it difficult to fall asleep at night and disrupt your sleep cycle. Instead of napping, try taking regular breaks throughout the day, engaging in light physical activity or stretching, and drinking plenty of water. By following these simple tips, you can maintain healthy energy levels and stay focused throughout the day.

5. Exercise regularly throughout the day

Exercising regularly throughout the day is an excellent way to stay healthy and fit. It can help reduce stress, boost your energy levels, and improve your overall mood.

Plus, it can be done in a variety of ways, including strength training, stretching, aerobic exercises, and more. All of these activities can be done at home or at the gym, making it easy to fit exercise into your daily routine.

When you exercise regularly, you should aim for at least 30 minutes of physical activity most days of the week. This could include jogging around your neighborhood, doing some jumping jacks or squats in your living room, or taking a yoga class.

If you’re new to exercising, start slowly with just 10-15 minutes of activity each day and gradually increase your workout time as you become more comfortable. Be sure to warm up before and cool down after each session to reduce the risk of injury and soreness.

Additionally, make sure you drink plenty of water throughout the day to stay hydrated and replenish lost electrolytes after a workout. By making exercise part of your daily routine, you’ll be able to enjoy the many benefits it has to offer.

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6. Keep your bedroom dark and cool

Creating the perfect environment for a good night’s sleep is not hard if you know how to optimize your bedroom. Keeping your bedroom dark and cool is a key factor in achieving restful sleep.

When sleeping in darkness, our body produces melatonin, the hormone that helps us to fall asleep quickly and improves our overall sleep quality. Additionally, sleeping in a cool environment helps to maintain our body temperature, which is essential for a good night’s rest.

To ensure your bedroom is dark and cool, try blackout curtains or shades to block out any light. Additionally, aim for a bedroom temperature between 60-67°F. You can also invest in a fan or air conditioner to keep the temperature balanced. By following these simple steps, you can create an ideal environment for deep and restful sleep.

7. Get up if you can’t sleep, and do something else relaxing until you feel tired again

If you’re having trouble sleeping, it can be frustrating and can start to affect your day-to-day life. Instead of tossing and turning all night, get up out of bed, and do something relaxing instead.

This can include activities such as reading a book, listening to soothing music, writing in a journal, or even doing some gentle yoga or light stretching.

Taking your mind off of trying to sleep can help to relax your body and mind, allowing you to drift off into a peaceful slumber when you’re ready. It can also give you time to think about the day ahead if you get up early enough, setting you up for success.

So if you’re struggling to sleep, don’t force yourself to stay in bed – get up and find something calming to do until you’re ready for a good night’s sleep.

Photo by Ketut Subiyanto

Tags: baby sleep schedules, bedtime routines, bedtime routines for new moms, caffeine moderation, exercise regimen, healthy eating habits, napping strategies, power naps, sleep hygiene, stress management

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