This is a Type-A Parent paid post to discuss sleep issues, and to share a new insomnia resource from the National Sleep Foundation.
According to guidelines from a physician group, insomnia is difficulty falling asleep or staying asleep, even when a person has the chance to do so. People with insomnia can feel dissatisfied with their sleep and usually experience one or more of the following: fatigue, low energy, difficulty concentrating, mood disturbances, and decreased performance in work or at school. (source)
Personally, I’ve dealt with acute insomnia (brief and often happens because of life circumstances) before, and still do. Especially when it has come to big things, like when my husband lost his job, when we were looking for a house to buy, and health issues. Add in a new baby too, and sleeping is something I really have to focus on now.
Photo: Flickr//Porsche Brosseau
These days, I’m lucky if I get six hours of sleep. Over the years though, I’ve learned that sticking to these sleep tips, my insomnia is much more manageable.
Nap when they nap!
I’ve been hearing this from others, since my oldest was born 7 years ago. As much as it gets harder to, having four kids especially, at least a couple times a week I will lay my younger two down for naps, and put a movie on for my older ones (or have them do “quite time” in their rooms) and lay down for like 20 minutes. Having those little naps in the afternoon definitely help me get through the rest of the day! As they say, “The work can wait!”
Go to bed on time!
This is obvious, I know, but doesn’t always happen. Most often than not, I use after my older kids go to bed to get housework done, blog, or just relax. But then I end up staying up way longer than I should have, and wake up cranky and tired. Best thing to do is set yourself a bed time, and stick to it no matter what. One thing I’m trying hard to work on is managing my time during the day, so that I can go to bed earlier.
Read a book!
When I do go to bed, but can’t quite seem to fall asleep, I read. Not only is it a good time to catch up on scriptures, and books I’ve bought and don’t get a chance to read during the day, but it helps calm my body before bed – so I’m not thinking about 100 different things at once.
Write out your thoughts!
Often, I’ve had nights that it was harder to fall asleep because of so many “things” going on in our life. So many ideas, tasks, and to-do’s stuck in my head. What’s helped me, is having a note pad and pen by my bed, so that I can write down what I’m thinking as a way to kind of release it.
Stay away from electronics!
I recently saw a friend, also with a newborn, post jokingly on Facebook asking where everyone was at 3:30 am during a feeding. One of the ways I TRY to get more sleep at night, is by not fully waking up (and not turning on lights) during feedings. I wake myself up just enough to change her & feed her and put her back to sleep, as well as myself. I know that if I turn the TV on, or get on my phone, it’ll be much harder to fall back asleep quickly.
Use essential oils!
I started to use essential oils last fall, and they’ve been wonderful for our family! Lavender is amazing for helping to calm your body, making it much easier to fall asleep – at least for my family!
How many hours of sleep do you average a night? Have you ever dealt with insomnia?
Be sure to check out a new resource from the National Sleep Foundation at sleepfoundation.org/insomnia – a good place to start if you think you have insomnia or aren’t sleeping. The National Sleep Foundation is your trusted resource for everything sleep – understanding how sleep works & why it’s important, learning healthy habits, creating a relaxing bedroom & bedtime routine, & finding solutions to your sleep issues.