Tips to help Nocturnal Mums to better sleep

When you become a parent, it suddenly becomes hard to remember what a good night’s sleep, a full eight hours, actually felt like. Feeding throughout the night, night’s full of tears, of teething, of croup, all these things mean that real sleep can feel like a thing of the past. And this doesn’t really change as they begin to get a little older and pass the baby/toddler stage. Joe is now 6, visits the toilet at least twice each night, sometimes has night terrors or just sleep walks. I find that with the exception of an odd, much needed lie-in, I never get more than 5 hours sleep per night. Despite all this, some nights I still find it hard to get to sleep. So how can you avoid being a nocturnal mommy and ensure you get the most from the sleep you get?

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Here are a few tips…

1. Make that bedroom an oasis of calm – no television, no mobile phones, definitely no social media – you really do not need to be checking Facebook and Twitter before you go to sleep. It’s a bedroom, not another extension of your office – remember that.

Not in the bedroom

Not in the bedroom!

2. Comfortable pillows are a must for me. Not too many to give me a neck ache when I wake up, but soft and fluffy enough to lull me to sleep.

3. A good mattress for both you and baby. Naturalmat,  sum this up perfectly here “Every moment spent in bed is precious and a good mattress can make all the difference to having a good nights sleep.” A good duvet of the correct tog is also important, you need to choose one that suits the season, too thick and you will be uncomfortable and too hot to sleep, too thin and you will just feel cold all night. Try to choose an anti-allergy duvet which protect your bedding against dust mites and bacteria.

The Splendid Spring mattress from Naturalmat

4. Try to unwind before bed. Have a bath with Lavender bath oils, drink a glass of warm milk, turn off that social media and maybe unwind with a chapter from a soothing, romantic book. Whatever it is that relaxes you – do it.

Lavender is a great aid to sleep - in oils, in pillows, as a bath oil - give it a try.

Lavender is a great aid to sleep – in oils, in pillows, as a bath oil – give it a try.

5. Don’t go to bed hungry. If you tummy is rumbling, you won’t get to sleep, it’s as simple as that. Have a light snack, something like toast, let it settle, and then go to bed. Avoid cheese through – it’s supposed to give you nightmares (although I’m guessing that’s an old wives tale…)

If all else fails, get up, watch a bit of TV, relax and then try again. There is no point in lying there listening to the other half snoring his way across the night, you will just become more frustrated and more tired.

What are your tips for a good nights sleep? What do you do if you are awake when you should be asleep?

A Healthier You This Autumn

If someone questions you about how healthy you are, can you give him or her the right answer? The truth is probably not with the reason being you are not sure if you are healthy on the inside. You may be healthy on the outside, but what about your inner body? Can you reallybe confident that you are both healthy on the outside and inside? However, whilst your body is not built to perfection, it can be managed for whatever lifestyle you may have for now.

Are you willing to do whatever it takes to become healthier? No matter what your age or profession is right now, you need to stay as healthy as you possibly can.  But this is often not the case. Here’s the reality check on why people are not valuing their health right now:

Reality Check #1: We do not invest in our health

It is ultimately our choice whether to become healthier or not.  And this effects whether we live longer or shorter lives. But modern life has many reasons why we  don’t invest in our health, with our monetary priorities focused on mortgages, bills, food, education and many other things. In other words, we have to to spend and invest on things other than ourselves. Yet we are only given one chance to live.

There are health checks that you certainly should not ignore. This often cost more time than money. Smear tests, breast checks, and, for men, prostrate tests should certainly not be missed. Any concerns we have about our sight or our hearing should be acted on immediately, these may be minor issues, needing a stronger prescription glasses or the need for ear wax removal from a clinic like Auris Ear Care, but may also point to something more serious, so should definitely not be ignored in the hope they will go away.

Reality Check #2: Prevention is expensive

People have limited financial capabilities when it comes to prevention. Instead of spending on prevention, we tend to spend on synthetic medication once we develop illnesses and conditions. But if you can’t afford prevention, can you really afford illness?

Reality Check #3: Too Many working hours for a quality lifestyle

In this era, people try to ignore health concerns for as long as they can. Long hours spent working per day, which can include overtime, working through lunches, and taking work home to burn the midnight oil, does not give the body a quality life. As a result, people are getting stressed and this can lead to cell degenerating, which, in turn can lead to you being prone to certain degenerative disease later on.

 

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Step #1: Get rid of processed foods in your refrigerator and kitchen

The first step that you have to do in terms of getting healthy is getting rid or eliminating the bad food clutter. In other words, you need to throw away processed foods that contribute to damaging your cells.

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Step #2:Take a Good look at your body

A new season is always a good time to take a look at our bodies, and if you have had a Summer of over-indulgence, you may feel you want to shift a few pounds. Eating more healthily and making sure you have some exercise every day will certainly start to make a difference, but sometimes these things alone are not enough. but the sort of treatment offered by Hypoxi Knightsbridge can help you to shift stubborn fat.

Hypoxi regimes and Hypoxi machines are designed to target specific areas of the body where you might be struggling to lose weight, like the stomach or thigh areas. It is recommended to book sessions in blocks of 12, so you give the regime time to really make a difference, and you can actually book a free consultation in order to find out more.

Step #3: Drink water everyday

Water is the healthiest liquid that you will ever drink. Instead of drinking carbonated soda, energy drinks and coffee, you can replace them with mineral or purified water. Water cleanses your cells from toxicity and can contribute to fat or weight loss. Try to drink between eight to ten glasses a day, and remember, some times when we feel hungry, we are actually thirsty and just need a drink.

Step #4: Better sleep quality

Finally, it is important that your body has quality sleep.  A good night’s sleep is around eight hours a night. Oversleeping regularly is not healthy and can lead to weight gain, as well as a loss of  productive hours. But a lack of sleep means your cells are not well-rested and given time to repair.

Follow these steps  for a better you?

Once you  follow these steps to a healthier you, there is no doubt that you feel the benefits in the long term. Being healthier should lead to a happier, more contented person, and this can only be a good thing.

Better Self Care For 2018

If you have one aim for 2018, it should be to take better care of yourself. Self care is something that lots of us neglect to do, in the rush to look after everyone else around us. This is a real shame, as taking better care of ourselves, through things like exercise and healthy eating can make us happier and more productive.

One area of self care that I aim to improve on is sleep. I know that last year, I struggled with sleep. I could not establish a sleep pattern, spent far too many hours working into the night and burning the midnight oil, and, as a consequence, was often tired and irritable in the mornings. In addition, I often suffered from insomnia as I struggled to relax and wind down, and therefore couldn’t get to sleep once I went to bed. I often found myself getting up in the middle of the night and sitting reading, trying to lull myself to sleep.

Establishing a sleep pattern is actually not as hard as it sounds. Banishing all social media from the bedroom is definitely a good start, you are supposed to be sleeping so why do you need your phone on your bedside table? Your room needs to be a relaxing environment, so aim for soft colours in your decor – I think you will find it hard to relax in a bright red or blue bedroom. Blackout blinds are a good idea, they block out both natural and streetlights from your vision,

Another thing that can help  you to establish a sleep pattern is a good old fashioned alarm clock. If you think carefully about it, we help our children to establish a sleep pattern by giving them a routine, going to be at the same time, and then getting up at the same time each morning. We can do the same by going to bed a little earlier, and then setting a time to get up by with our alarm clocks, This should help train our bodies and hopefully get us the amount of sleep that we really need.

Of course, the relaxation of our bodies should start long before we actually go to bed. We should start our wind down once our working day is over. I find that a  soothing bath is a good way to get rid of the aches and pains of the day that has passed, and that, once again, having a routine can aid the relaxation. I love to read in the bath, something light that I can lose myself in, like a chick lit novel. This helps to free my mind from the fog of the day. I add something soothing and fragranced to the water, something like Neom Organics ‘Create Calm in the Chaos; and the ‘Scent to sleep’ ranges, which features essential oils like lavender and jasmine which have relaxing properties. The range also features pillow spray and a scented candle which allows you to continue your relaxation once you are out of the bath.

Once bathed I like a glass of milk before bed. I used to drink coffee, but now try to avoid caffeine, and, as I don’t actually like malted milky drinks, I just tend to drink milk itself – you could warm it up but I just drink it cold.

What do you do to help you sleep better?