The Art of Protecting Sleep Hygiene: A Guide for Moms Battling Insomnia
Introduction:
As a mother, the demands of raising children can often feel relentless, leaving little time for self-care, let alone a restful night's sleep. Insomnia can become an unwelcome companion, wreaking havoc on both physical and mental well-being even if your baby or young child does sleep through the night. As perinatal mental health specialists in Hamilton, ON we are well-versed in supporting women navigate this concern. With a combination of a mindful and behavioural approach to sleep hygiene, it's possible to reclaim those precious hours of rest and recharge.
Understanding Insomnia:
Insomnia, characterized by difficulty falling asleep, staying asleep, or waking up too early, is a common struggle for many mothers. The responsibilities of parenting, coupled with stress, anxiety, hormonal fluctuations, and lifestyle changes, can all contribute to disrupted sleep patterns.
Protecting Sleep Hygiene:
Establish a Consistent Routine: Create a bedtime ritual that signals to your body that it's time to wind down. This could include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation. However a word of caution - be careful not to make the routine too elaborate or task-based otherwise it may end up reinforcing your anxiety around your lack of sleep. We recommend 2-3 parts to your routine that are important to you and you enjoy.
Prioritize Self-Care: It's essential to carve out time for self-care amidst the demands of motherhood. Whether it's engaging in a hobby, exercising, or spending time with loved ones, nurturing your own well-being can positively impact your ability to sleep.
Create a Comfortable Sleep Environment: Make your bedroom a sanctuary for sleep. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows. Consider using white noise machines, fans, or blackout curtains to minimize disruptions.
Limit Stimulants and Screens: Avoid caffeine and stimulating activities close to bedtime. Additionally, reduce exposure to screens, including smartphones, tablets, and televisions, as the blue light emitted can interfere with the body's natural sleep-wake cycle.
Manage Stress: Finding healthy ways to cope with stress is crucial for improving sleep quality. Whether it's through mindfulness practices, journaling, or seeking support from friends or a therapist, addressing underlying stressors can alleviate insomnia symptoms. If you are a worrier, you may consider picking a time earlier in the day as your “worry time” where you engage in some self-talk about your worries or write them down.
Dealing with Insomnia:
Practice Relaxation Techniques: When faced with difficulty falling asleep, try relaxation exercises such as progressive muscle relaxation or guided imagery to calm the mind and body.
Practice helpful coping statements: You can try, “even if I don’t get the best sleep tonight, tomorrow will not necessarily be ruined;” “although I may be tired tomorrow, I can likely still get some things done;” “while I may not be sleeping, I am resting.”
Avoid Clock Watching: Constantly checking the clock can heighten anxiety and make it even harder to fall asleep. Instead, turn your clock away from view and focus on relaxation techniques to help you drift off.
Limit Napping: While tempting, excessive daytime napping can disrupt your sleep-wake cycle and make it harder to fall asleep at night. If you must nap, keep it short (around 20-30 minutes) and avoid napping late in the day. This does not apply if you are newly postpartum (first 6 weeks to 3 months) if your baby is still having frequent night-wakings.
Seek Professional Help: If insomnia persists despite your best efforts, don't hesitate to seek help from a healthcare professional. They can assess underlying causes and recommend appropriate treatments, which may include therapy, medication, or lifestyle changes.
Conclusion:
As a mother, prioritizing sleep hygiene is essential for maintaining your physical health, emotional well-being, and ability to care for your family. By implementing these strategies and seeking support when needed, you can reclaim restful nights and wake up feeling refreshed and ready to tackle the joys and challenges of motherhood. Remember, taking care of yourself is not selfish—it's essential for being the best parent you can be. If you’d like to learn more about how we can support you with your sleep, book your free consultation today.
