mind/body,  recovery

Sleep Hygiene

In order for me to start getting ready for rest, the first objective is getting the babe(KMJ) to bed; this usually happens between 6:30-7 pm.  KMJ has his own pre-bedtime routine: first dinner, then a game of chase (get all the last minute friskies out), followed by wind-down of quiet play in his room. Finally, we conclude with a bath, supplements, reading, nursing.

Then it’s mom (and dad) time.

While we aim to go to bed around 9 pm (I know I’m an early bird – always have been and I presume always will be), my sleep routine starts around 7 pm.  It entails everything I need to do to make sure my needs are met before the day’s end so that I can close out appropriately and unwind for a restful night’s sleep.

Getting to sleep…

Work Out.  If I haven’t had a chance to get some mom movement in during the day, I do this as soon as the babe goes to bed.  Right now, I’m focused on building up my strength. This means consistently moving my body and lifting heavy weights.  My body likes to be ‘worked’ very regularly.  However, this doesn’t mean that I over-train.  I know that if I go more than a day without some intentional movement (lifting weights, yoga, hike, etc.) I do not sleep well, in part because my body likes the physical release, and in part because it helps keep my body in line…literally.  This is especially true now that I am toting around a baby with one arm while attempting to multitask with the free appendage. Hence, it’s important to perform actions that help you maintain balance and alignment.

  • I aim to do 20 minutes of intentional movement per day.  Some days it’s more, but at the minimum, 20 minutes of yoga to align myself is key.  When I miss it, I don’t sleep as well.

 

Shower.  I rarely get a chance to shower before my husband gets home.  I’m on KMJ duty starting at 6 am, and because he’s not a super sound sleeper in the morning hours, I don’t like to chance waking him up by showering (or doing anything else for that matter) before he’s up.  So, I get a few minutes of rejuvenation in the shower.  I take advantage of this time to focus on my face.  A few years ago I invested in a new organic skin regime. As a new mom, holding on to this routine has been key in making me feel like a woman (not just a mom)!

 

Snack.  I usually sit down and have dinner with KMJ around 5/5:30 pm but I undoubtedly eat again before going to bed.  If I’ve just finished a workout, I focus on getting protein and carbohydrates to help with recovery. If I managed to squeeze in a workout earlier in the day, I opt for more carbs and fat in the evening.

  • Post-workout example: Coconut flakes with Beef Gelatin for protein
  • Non-workout example: A banana, cashews and salt.  This combo helps promote sleep with the perfect blend of carbs, fat and minerals.  Kudos to the Whole Journey on this one.

 

Reconnect.  My husband and I get roughly an hour each day to reconnect with another.  Sometimes it’s a lot of business (talking through tomorrow’s schedule, household items that need to be taken care of, etc.).  Other times we both want to plop on the couch and just enjoy each other’s company, but I always make an effort to check in with him and see how HE’S doing.

 

Supplement. Before we hit the hay my hubs and I both have a few supplements we take.  I prefer to take some early in the day (usually those that are invigorating or help with hormone production (multivitamins, b vitamins, vitamin d), while others are best consumed throughout the day (vitamin c, probiotics), and some in the evening.  Exactly which supplements vary based on what’s going on with our health (illness, fertility, breast milk support, etc.).

  • Currently my pre-bed supplements are as follows: full spectrum probiotic, ENT probiotic, fish oil, vitamin c, and magnesium.

 

Oral hygiene.  Ah yes, oral hygiene, unglamorous but so important.  Taking your oral hygiene seriously is no joke. Thankfully, it doesn’t take a lot of time.  For years I resisted flossing regularly – I was tired and just wanted to get in bed, blab la blah.  But the truth is, it takes an extra minute of your day and it’s worth it.  Poor oral hygiene is linked to a slew of health concerns including, but not limited to, heart disease, inflammation, arthritis, lung conditions and preeclampsia.

 

Show & tell.  My husband spends A LOT of time working and commuting to and from work while I get to stay home with our little babe.  I know I’m fortunate to be in that position and I know he misses him every day.  While I try to be present with KMJ each day, I also try to snap some photos of our daily tinkerings to show my hubs – he enjoys scrolling through my photos before we nod off each night.  I can’t describe how incredibly sweet it is and how much pride it brings me each night when he asks “can I see your photos’?

 

Essential oils.  I’m a big fan of essential oils for a number of things and relaxation is one of them.

  • I usually have a serenity blend, breathing blend, or lavender going for a few minutes before bed depending on what kind of support I’m looking for (illness, hormonal, relaxation).

 

Getting BACK to sleep…

We’re currently still waking up once per night for a feeding and there’s a whole separate list of things I need to do to ensure I can go back to sleep soundly.  I’ve always struggled with going back to sleep after waking up in the middle of the night and this was only amplified when I got pregnant. Now with night feedings, it continues to be challenging.  While it’s still an area I struggle, I’ve honed-in on a protocol that has been helpful.

Pee before I feed (I try not to do anything after I feed – including getting out of bed to avoid alerting my brain)

Feed in a comfortable position – my pillow game is ON POINT these days!

  • Optimally, my husband puts KMJ back in his crib after feeding – again I avoid getting out of bed.  My hubs can fall back asleep in 30 seconds, while for me it can take hours so I don’t feel too guilty about this request.

 

Meditation – when I can tell my brain is alert, I use guided meditation to help ease me to sleep.  I currently rotate through the following apps:

  • Calm – I LOVE the sleep stories
  • Expectful – I used this more when I was pregnant to help with anxiety
  • Whil – I like their guided sleep series as well as their yoga!

 

Yoga – When I can tell I’m physically restless, I unroll my mat (stored right next to my nightstand) and do 20 minutes of yoga.  If you don’t have a home practice because you feel like you don’t know what to do, check out YogaDownload. I love their guided yoga podcast and they have videos as well if you need a visual guide.

Eat – Sometimes I can tell that my blood sugar is a little low or that I simply didn’t eat enough for my day’s calorie requirements, and having a midnight snack is just what I need.  This was especially true early in my breastfeeding relationship.  Breastfeeding is very taxing on a mom’s body – often times I’m hungry almost immediately after feeding.  And when I’m hungry, I eat.  Plain and simple.

  • If I’m eating in the middle of the night, I’m grabbing carbs and a bit of fat.  My go-to is a lactation cookie and some fresh squeezed orange juice.  A few brazil nuts and raisins also do the trick.  The key is something I can grab quickly without turning on a bunch of rousing light.

 

Ok, so that sounds way more labor intensive than it is, but if you plan ahead and commit to it, it’s really not. Moreover, for me, the alternative is much more unpleasant. My routine allows me to move my body, have a bit of me-time, reconnect with my hubs, and get some all-important rest so that I can be my best version the next day.

The truth is that most of us have a sleep routine – intentional or otherwise – so why not adopt one that makes your awake-time active and energetic?