Whether you regularly have to wear a sleep apnea mask in order to get a restful night’s sleep or whether you only occasionally struggle with sleeplessness and symptoms of exhaustion, knowing what you can do to get a better night’s rest is an essential part of practicing healthy self-care every day. Adequate sleep is an indispensable component of your overall well-being, and can allow you to feel your best, maintain good energy levels, enjoy a consistent mood and much more.
Especially when you have a baby you are caring for, consistent sleep can be a struggle to get. Babies are unpredictable! Lack of sleep can ruin your daily living and in turn affect your parenting. As we learn from experience, patience is imperative when caring for your little one. We all have learned the hard way when we don’t get enough sleep and the next couple days after we can feel stuck in a fog. Patience can run very low when your mind and body are not in sink.
It can make you lose your patience much easier and could cause you to have a breakdown and want to cry or scream! That is a normal reaction since your body is yelling at you to rest. For the ultimate restful night every night, try following these foundational self-care tips.
5 Ways To Improve Your Bedtime Routine
Even if you’ve started using the resmed airfit p10 nasal pillow CPAP mask with headgear that your sleep specialist recommended, there could still be room to improve your bedtime routine. You could be surprised at the profound effect just a few small tweaks could have! For the ultimate sleep-centric self-care, you could:
- Establish as consistent a sleep routine as possible and try to stick with it every day, even on the weekends;
- Look into sleep training for your baby as well. Every baby is different, but if you are having trouble getting into a good rhythm with your little one, contact a sleep specialist. They have services even online for help if you are not ready to have someone in your home. Happy Baby, Happy Mommy & Daddy.
- Schedule your caffeine consumption for a few hours after you wake up in order to avoid interfering with your body’s natural production of wakeful hormones in the morning and ensure you get sleepy at night;
- Start your day with some stretching, a walk or a half-hour workout to get a quick and healthy jolt of energy and stabilize your energy throughout the day; Your baby will like to do Mommy or Daddy and Baby Yoga.
- Take a nap while your baby rests. It seems like you should always be doing something that is waiting for you to do when the baby is sleeping. (ex: picking up toys, doing the laundry, dishes, etc.) However, this should be the time for you to lay on the couch or in your bed and actually close your eyes. Even a cat nap would help recharge you.
- Plan your evenings around your bedtime, and get into soothing habits before bed, including consuming hot drinks, reading your favorite books and magazines or listening to slow music; meditation apps can also help you prepare for a positive mind set and invision a restful nights sleep. It may even put you to sleep sometimes.
- Eat small meals at night and schedule your dinners for three to four hours before bedtime to allow your body enough time to digest your food properly before bed.
Make Sleep A Priority
Whether or not you need to use a full face mask CPAP to get to sleep, simply making your sleep a top priority is essential and the highest form of self-care. If you need some motivation to focus on getting quality sleep, remember that adequate sleep can:
- Potentially lower your risk of conditions such as heart disease and stroke
- Keep your hormone levels healthy and consistent
- Keep your blood pressure low
- Help you stay mentally sharp and avoid brain fog or fatigue throughout the day
- Stabilize your mood, prevent excessive stress and help you improve your social interactions
- Strengthen your immune system and lower inflammation levels
- Be more patient when caring for your child(ren) and in turn be more patient with yourself
- Have more energy for parenting and chasing your little one around
Without good sleep every night, you could find yourself feeling fatigued at work, experiencing higher blood pressure, suffering from brain fog, wanting to cry when your baby cries for you and more.
Whether you’re currently struggling with frequent sleep problems or whether you simply want to get into healthier habits and fine-tune your current routine, these self-care tips can help you whip your sleep regimen into shape. Follow these tips to improve your bedtime routine and prioritize sleep, and you could potentially experience deeper sleep and better energy.