Why you can’t sleep at night
Get quality rest and stop feeling so tired all the time
It has now been 40 days since I’ve made some major changes in my habits. I haven’t been on instagram, I unplug from work/business at 6:00pm and I take my tush to bed at 9:30pm on weekdays. These three commitments have been a game changer for me but getting at least 8 hours of sleep at night sets the foundation for all my other habits.
I used to have a scarcity mindset around productivity which constantly made me feel behind in my to-do list. When I finally put the kids to bed and had any time to myself, I would try to cram a whole day’s worth of “self care” into 3 hours which only made me more tired the next day. Now, I find myself looking forward to bedtime as early as 8pm to listen to audible, journal and wind down. I could write a whole post about all the benefits but the major surprise is that I feel more in control of my emotions throughout the day regardless of what the day sends my way. It’s amazing what a little extra sleep will do.
Since I’m now a shameless sleep convert, here are four resources to get you closer to a well-rested and happier you!
As mothers, there’s one thing we’re never ashamed to talk about. That’s the level of tiredness we feel every single day. Ironically, many of us struggle to do the one thing that can help us most: sleep. Isn’t that funny? No. I agree with you. It’s really not. So, let’s make a concerted effort to not only get more zzz’s but to get the highest quality rest possible. Without trying to build an entire nighttime routine, list three, small activities that help you relax in the evening. Here are a few examples:
Listening to a book on audible
Applying face products in a slow, upward motion
Sipping on a hot cup of non-caffeinated herbal tea
Make a commitment to try at least one of these activities before bed and make note of the effect on your zzz’s.
If you’re having trouble getting to sleep or staying asleep, then you may want to minimize or eliminate light from your bedtime routine. Now, if you’re thinking that closing your eyes will be enough, research has shown that the skin of the eyelids is the thinnest on your body (less than 1mm) and therefore unable to block sufficient light.
When light enters the eyes, melatonin, one of the main hormones that regulates sleep is suppressed, making it harder to fall and stay asleep so putting away your phone, turning off the television or wearing a sleep mask is key to quality rest. Two hours before bedtime is recommended but we’re all about baby steps here so feel free to start with turning off the lights 15 minutes BEFORE you want to drift off to sleep.
According to a study of 840,000 participants, researchers at the University of Colorado Boulder found that shifting your sleep time earlier by only one hour could help boost your mood by 23%. For example, a person who usually goes to bed at midnight could cut their depression risk by 23 percent just by going to bed at 11 p.m. (and still sleep for the same amount of hours). What I’m hearing is that going to bed one hour earlier makes you happier. Now, if that doesn’t make you run for the covers, I don’t know what will. Is it weird to ask your kids to tuck you in? Let’s find out and wake up smiling together!
I know it can be hard to pack your cell phone away at night but even Apple and Samsung realize that sleep is important. I have been loving Samsung’s bedtime mode (aka sleep mode on Apple) for distraction free nights. You can go to your digital and well-being settings to decide which days and times your phone will dim the screen, mute calls and silence notifications. Let your phone help you not only create better boundaries with technology but also healthier sleep habits too. Talk about sweet dreams…
The Lowe Down
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Until next time, live and be WELL!