Written by Feba Maryann
In a world that is dynamic and extremely fast paced, it is difficult to catch up with day to day challenges of being a parent. With only 24 hours in a day, finding time for personal growth while raising kids and working full-time can seem impossible. Giving ample rest to your brain and body is essential for you to function at maximum efficiency during the day.
If your sleep cycle has gone for a toss, making you restless and lethargic during the day – It’s time to reflect on your lifestyle and figure ways that can help you sleep adequately and better.
Here are some tips to help you cope with sleep deprivation:
Wake Up Early, Yes Even On Sundays
“Early to bed, early to rise makes a man (and a woman), healthy, wealthy and wise” . We have all grown hearing this quote. This has meaning now more than ever. Waking up early in the morning has proven to have several benefits on our lives and lifestyle. You may not be not a morning person, staying up till midnight to finish your work might seem like a better option than waking up early in the morning. However, if you practice rising up early strictly for seven straight days no matter how late you go to bed, you will get used to the regime, trust me!
Exercise In Fresh Air
People who work out for at least 30 minutes a day tend to sleep better. Simply walking in fresh air, inhaling that cool breeze of fresh morning coupled with morning sunlight is enough to rejuvenate your senses. This can completely change your day, your life and your outlook towards daily challenges.
Even if aerobic exercises prove to contribute the most to getting a good night’s sleep, feel free to pick an exercise you enjoy to help you stick with it.
Plan Your Meals
Eat a balanced diet that consists of fruits, vegetables, whole grains and low-fat proteins. Food that are rich in vitamin B contributes to the regulation of melatonin which is a hormone that controls your sleep cycle. Avoid food that contain high levels of saturated fats, this affects the amount of slow-wave sleep you get during the night. Slow wave sleep is the time your brain dozes off to a deep sleep, this helps in revitalizing your mind . Mentally plan your meal times, also plan which time l suits the best kind of food you can consume. Small changes can lead to huge differences.
Include A Hobby In Your Daily Schedule
Planning your day, your meals does not mean your time for fun has to be compromised. Rather, this is the most important aspect of your well-being because it is directly related to how you feel internally. Plan for indulging yourself in your favourite activity during the day and try not to get distracted with work at this time. Taking time out for your personal growth helps you to get back to work motivated and charged.
Stay Away From Electronic Gadgets Before Sleeping
Using electronic gadgets right before bed time exhaust our brains, strain our eyes and impacts our sleep regime. Staying up late watching a movie or finishing up an important presentation lead to lethargic mornings, and you don’t want that. Moreover, your brain needs some rest with all the work you have been doing during the day. If you find it difficult to sleep immediately as you hit the bed, try reading, writing about your day or do something that calms your mind and induces sleep.
Set Up The Right Environment
Consider investing in a supportive mattress to maintain a good sleep cycle. Sleeping on a comfortable bed with soft pillows could improve your sleep quality. Noise can cause distractions which prevent you from getting a good night’s sleep. The right room temperature also induces sleep, experiment with different temperatures to find the right one for you. You could also use aromatherapy to relax your mind.
Sleeping adequately will not only help you streamline your sleep cycle but brings some long-term impacts on your emotional and mental well-being too. In the long run, you will feel accomplished and motivated to cope with your daily challenges. It also helps build a strong, calm mind that is able to uplift you in all aspects of life.
Try these tips and let us know how useful they were for you.