Saturday, April 14, 2018

Get Your Best Night's Sleep

Before I got pregnant, I had my sleeping routine down.
I was going to bed at a decent hour every night, sleeping through the night, waking up at the same time & waking up early (by my standards). I was living the life, let me tell you, and I felt great.

Cut to now, being 18-weeks with this little guy and I'm not sleeping well at all.
They say it's practice for when he gets here & if that's the case, I'm going to be a pro and not sleeping well.

But anyways, I'm trying to do anything I can do to have a full, restful night of sleep so I thought I would share these with you. They aren't just for pregnancy either, they're for anyone who has trouble resting!

1) Fresh Sheets/Made Bed
I know I can't be the only one who just sleeps better when I'm sleeping on a freshly made bed with clean sheets on it.
We have several pairs, but we call these ones from Target our "hotel sheets" because they straight-up feel like you're sleeping in the most comfy hotel bed.
(They're also on sale at Target right now, too!)

2) Night Routine
Another thing that has really, really helped me sleep as well as I possibly can is to have a night routine that I go through every night.
It starts with cleaning up the kitchen, then taking Forrest out and feeding him/tucking him in for the night, then I head to the bathroom to wash my face, etc.
Doing the same thing each night seems to give my brain a cue that it's time to start getting sleepy.

3) Don't Rely on Melatonine, etc.
This is more of a thing to not do rather than something to do, but try your best not to rely on sleep aids. Before I got pregnant, if I knew I needed to sleep and couldn't turn off my thoughts it was nothing to me to pop a melatonin or take some Zzz-quil.
But those are just bandaids and don't really solve the problem (in some cases they can make it worse.)

4) Sleep Meditation Podcast
This truly should've been number one because some nights, it's the only thing I can use to rest and rest well.
I know lots of people use the Headspace app for meditation, but I've found some great ones on YouTube as well for free.
But the best ones by far are actual podcast episodes-I just typed in "Sleep Meditation Podcast" and ones of varying lengths popped up; so helpful and soothing!

5) Dark Room
The room I'm sleeping in pretty much has to be pitch black for me to be able to rest-point blank.
All the lights are off, we don't have a digital clock or night light or anything.
But my husband wakes up really early every morning & him getting things out of the closet or turning the bathroom light on was waking me up and disrupting some really important parts of my sleep cycle, so I started using an eye mask my mom had given me as a Christmas present and voila-I'm able to stay asleep through him waking up!
This eye mask is very similar in that it is molded instead of being flat across. It keeps the mask from touching your delicate skin around your eyes and your eyelashes, plus it's very comfortable!

6) Refrain From Using Technology/Watching TV Before Bedtime
I'm really bad about breaking this rule, but I've noticed on nights when I stop watching tv/using my laptop/scrolling through my phone 30 minutes to an hour before bedtime, I sleep better.
Professionals can tell you all about the blue lights or whatever, but I also think that all of that just stimulates my brain when I should be relaxing and unwinding.

7) Read a Book (no thrillers!)
When I first found out we were expecting, I fell off the reading bandwagon and didn't pick up a book for almost two months.
I really think that might have effected my sleeping!
Lately I've been trying to read a few pages/a chapter each night before I go to bed and it soothes me.
I wouldn't recommend anything like Gone Girl before trying to sleep though!

8) Consistent Bedtime/Wake-Up Time
This is something I was doing so well before baby.
But insomnia and feeling sick make it hard to fall asleep on time, and then not sleeping well makes it hard to want to get up early when you don't have to.
If you can be consistent, it will make a difference though. I look forward to getting back into a routine again...one day!

9) Evening Shower/Bath
This is something that professionals debate, but I've always been a firm believer in this one.
Some people say a shower at night will invigorate and wake you up, but I think that taking a warm shower or bath before you get ready for bed sets the mood and helps you get cozy before tucking in to sleep.

10) Find the Right Temp (between 65-72 degrees)
And this one, this is my personal favorite!
I love sleeping in a cool/cold room (mostly because I love being able to bundle up in blankets) but science shows that the ideal room temperature is somewhere between 65 and 72 degrees and I feel like this is true. I always sleep better when I'm cool than I do when I'm too hot.

I hope these little tips helped y'all out-if you have any additional tips that might help me or others get a better night's rest please leave them in a comment below!

Until next time. . .
xoxo,

2 comments:

  1. white noise helps me, we sleep with it at home every night. if I'm traveling, I always sleep with ear plugs. any noise wakes me up. where did you get the window pane? so pretty!

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    1. Ah, a white noise machine! I don't know why I didn't think of that because I've used white noise apps on my phone before in hotel rooms! The window pane is actually from a house where the owner was replacing old windows with new & we were able to pick that big one up for free!

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Thanks for your comment, I appreciate any thoughts that you have & I'll always try to get back with you as soon as I see them!