A good rest at night is what busy moms need after a long and hectic day of running around in and outside the house or after a stressful day at work if you are working mom. We have so much do that sometimes our solution often times is to stay up stealing away valuable hours from our sleep. Sleeping is necessary because it restores and rejuvenates many body functions such a our MEMORY (hello! Is anyone home?) and learning, nervous systems, immune system, mood enhancement, social behaviors, growth and development. Moms’ Buzz found these great tips to make our night sleep as restful as we can so that we can function better and be quite alert next day. Of course, these tips work best if your kids will not wake up in the middle of the night…oh well…such is the life of a mom!
Tips for a good night sleep
1. Don’t sleep belly down. It is alway better to sleep on one side or on your back. When you sleep on your back, place a pillow underneath your knees. This will liberate your back from tensions.
2. When you sleep on your side, place a pillow in-between your knees to maintain the alignment of your back.
3. Avoid using large or tall pillows. Pillows should be as high as to keep your head aligned with the rest of your body.
4. Use a firm mattress which will help maintain the alignment of your body.
5. Don’t nap during the day – who can do this these days mmm…?
6. Limit caffeine and alcohol. Although alcohol may initially act as sedative, it can interrupt your sleep patterns.
7. Don’t smoke. Nicotine is a stimulant and can make it difficult to fall asleep and stay asleep. Many over-the-counter and prescription drugs disrupt sleep.
8. Expose yourself to bright light/sunlight soon after awakening. This will help to regulate your body’s natural biological clock.
9. Exercise early in the morning. Exercise stimulates the body and aerobic activity before bedtime may make falling asleep more difficult. The very few times I have exercised in the evening, I am so full of energy that sleeping is not what I want to do next.
10. Check your iron level. Iron deficient women tend to have more problems sleeping so if your blood is iron poor, a supplement might help your health and your ability to sleep.
Following are some guidelines on how much sleep you or your loved ones might need:
|Sleep Needs Group||Amount of Sleep Needed|
|Infants||About 16 hours per day of sleep|
|Babies and toddlers||From 6 months to 3 years: between 10 and 14 hours per day. Young children generally get their sleep from a combination of nighttime sleep and naps. See: How Much Sleep Is Enough for My Child?, especially for tips on shaping nighttime awakenings in young children.|
|Teenagers||About 9 hours of sleep per night. Teens have trouble getting enough sleep not only because of their busy schedules, but also because they are biologically programmed to want to stay up later and sleep later in the morning, which usually doesn’t mesh with school schedules. See How Much Sleep Do I Need?.|
|Adults||For most adults, 7 to 8 hours a night appears to be the best amount of sleep, although some people may need as few as 5 hours or as many as 10 hours of sleep each night.|
|Older adults||Current thought is that older adults need as much, if not more, sleep than middle-aged adults. Taking a midday nap may help. See Sleep and seniors: Insomnia isn’t inevitable as you age.|
|Pregnant women||During pregnancy, women may need a few more hours of sleep per night. See Pregnancy and Sleep: A Contradiction in Terms?.|
These guidelines are available for Download sleep_tips.pdf or it is available for printing, saving or dowload in our Useful Documents panel on the left sidebar of the blog.
Have a great day and restful night tonight!
– The Moms’ Buzz