Do you wake up feeling exhausted or never quite rested? Do you have trouble falling asleep or staying asleep? Do you feel that you are just so tired that you have trouble coping? … you just can’t cope?
Sleep issues not only affect your physical health, but it also has a big impact on your mental energy. Studies of circadian rhythms and associated sleep problems show us the link between sleep and mood. When you don’t get the sleep quality that you need, it can influence your outlook on life, energy level, motivation, memory, decision making, and emotions. These issues can also affect the level of anxiety or depression that you may also be feeling and can make us more susceptible to injury and infection.
Take for instance my client, Sara. Her baby was finally sleeping through the night but she was still having trouble falling asleep and then staying asleep. She would crave sugar at night and try to relax with a glass of wine before bed. In the morning she would wake up exhausted and need a few cups of coffee just to get going. She would end her day with an intense spin class and then would struggle all over to fall asleep. She found herself exhausted and anxious because she was up half the night.
Once she implemented several effective habits to benefit better sleep. She was able to sleep more deeply and wake up feeling rested. Her quality of life improved and she was able to enjoy her baby.
As a women’s health coach for postpartum care, I am passionate about providing quality information to educate my clients. The consideration of maternal sleep deprivation as a component of identifying their risk for the development of postpartum depression and anxiety.
TOP TIPS FOR BETTER SLEEP:
- Day & Night Light Rhythm. Our brains and our bodies need rhythm and routine.
Darkness at night & natural light exposure in the morning or daytime. Turn off or limit blue light devices a couple of hours before bed. Ensure your room is cool, dark, and well ventilated.
Try to get outside in the mornings or stand near an open window.
Stick to a regular sleep routine. (same bedtime and wake-up time).
- Maintain your blood sugar throughout the day. Low sugar/no sugar supports the immune system, lowers inflammation as well as regulates blood sugar. Start your day with a breakfast that includes protein, healthy fat, and fiber. eg). Eggs, avocado, and whole-grain toast or steel-cut oatmeal, with berries, almond butter or seeds, and cinnamon.
- Include movement in your day. Balance exercising consistently but not too hard or not skipping your workout. Take a walk outdoors in nature or a swim in open water.
- Manage stress and anxiety with psychotherapy. Consider meeting with one of the therapists at The Motherhood Center.
DOWNLOAD MY NEW MOM’S SLEEP GUIDE!