Healthy Sleeping Tips for New Mothers
Healthy Sleeping Tips for New Mothers – Becoming a mother for the first time, of course, is an enjoyable experience as well as perhaps also ‘scary’ for you. Lack of sleep seems to have become the norm for new mothers.
How could it be? New mom had to adjust to the conditions and time sleeping baby. Because the baby itself also adjusts the sleep time while still in the womb. Sometimes in the middle of the night, the baby was awake and did not seem sleepy. And by noon, the baby fell asleep. But sometimes the opposite, as The Health and Beauty’s dictionary said. This really requires patience and stamina of a mother, a new mother.
Do you have trouble sleeping when it became a new mom? It took time to rest is very important, especially for the new mother. That is why it takes the ability to manage a good time to rest and sleep in for new mothers.
Here are healthy sleeping tips for new mothers who need to get quality sleep, quantity sleep if it’s possible:
This is one thing that is quite difficult to do new mothers, but rest during the day can reduce the effects of lack of sleep and boost the quality of your sleep at night. Sometimes rest 5-10 minutes is enough for the body to renew energy physically and mentally. Drink a glass of water, eat a piece of fruit, stretch and close your eyes.
2. If you really can not sleep, please be relaxed
Use the time to relax. Leave all the work to sleep and let yourself relax. Tell yourself ‘does not matter if I do not sleep tonight, I’ll just break’. It may be difficult, but you might be surprised how quickly you can sleep.
3. Play sports
One of the hardest things to do when you become a new mother is your time seem like is up, exhausted and the difficulty of finding time to exercise. Try to exercise that will help you relieve stress and sleep more soundly.
Exercise helps reduce levels of adrenaline and other stress hormones and increases the production of hormones ‘repair’ the body so as to make your immune system and overall health is stronger. You do not have to go to the gym 3 times a week. Try to do it once a week, 20 minutes leisurely stroll in the park to increase the production of endorphins.
4. Reduce caffeine and alcohol
Caffeine and alcohol is a stimulant. If you have trouble sleeping or waking up feeling tired, please minimize your intake of caffeine and alcohol. In addition, you also should increase fluid intake by drinking more water, herbal teas and fruit juices. They are the best things that help you to relieve your tension and your wellness.
You have known that alcohol also can worsen your sleep. If you are accustomed to regularly drink alcohol to help you sleep, go to the doctor and ask him to help you find an alternative.
5. Learn the power nap
The strength of the nap is a short sleep that lasts 5 to 15 minutes, that is when you are approaching a state of sleep without actually asleep.
If you do not have enough time to nap, you may need to use an alarm to stop you sleeping soundly. The more you practice, the easier it is to get your comfort.
6. Environment of your sleeping
You need to keep your sleeping environment that is free from clutter and baby toys. The ideal temperature is a little cold, so it can make you sleep well.
Place a few drops of lavender in a cup of hot water on the window 20 minutes before you go to bed. You also need to keep all mobile phone and computer equipment from your room. Your bedroom should look and feel like a break you.
To obtain a good sleep, you need a good balance to produce the sleep hormone naturally like serotonin and melatonin. You need to get enough vitamin B6 and tryptophan. To increase the levels of this hormone, eat chicken, cheese, tofu, tuna fish, eggs, nuts, grains and milk. Drink a glass of milk before bed will be easier for you to sleep. Avoid skipping breakfast because it is very important to stabilize your blood sugar levels and help you to produce melatonin.
That tips to help new mothers, new mothers have babies after childbirth, who had to work hard to adapt her sleep patterns and her time in caring for her baby. Hopefully you can take lessons and benefits of healthy sleeping tips for new mothers.