Do you look after yourself?  Do you sleep enough?


Do you eat properly?  .....    hmmm  no me niether. 

You know sometimes when people say to me "i dont know how you do it?" or "You need to look after yourself more?" or the classic "When do you just relax and do nothing?"  it does bother me because i dont relax well, i dont get enough sleep and how do i do it ??  thats just shear luck i get through some days. I tend to go and go and go and then crash for a few days.  I do need to look after myself a bit better and when i do take a few days off eat the right things, relax and bit and get a few nights of good sleep (if my kids let me)  then i really do feel like a new woman.

The tips below are from Fiona Caddies the founder of White Zebra who has created a educational lifstyle website that is "Building leaner, healthier, happier bodies and minds" Her site is full of delicious recipes, fitness and exercise articles, Beauty tips and information as well as lots on healthy eating and lifestyle.  Its certainly worth having a good look around.

 

"These following Top Tips, have been designed for mummies with reduced levels of sleep to stay healthy, happy and connected to their Feminine Goddess; combat insomnia and pacify the nervous system, lose weight, increase 'happy hormones,’ and help to stay BEAUTIFULLY BALANCED"

"There is no doubt that being a mother is a very tiring, demanding (and joyful) experience; a full time job that results in women often taking short cuts with health, sleep and nutrition for the wellbeing of your child. "

Simple TOP TIPS to help Mum’s Improve Sleep

1)    Create a darker environment at night – turn lights down in your living room or simply use candles or a side lamp. Make sure the bedroom is completely black.

2)    Ensure that all electronics are turned off when the sun goes down. That includes mobile phones, laptops, tablets / iPads. If your alarm clock is needed (however you probably have a crying clock) keep the electricity away from you, however note that natural rising is best – this will happen once rest is restored.

3)    Aim to be in bed by 10pm or earlier – it’s been documented that the hours before midnight are worth double the hours after midnight (this is related to natural biorhythms and the Chinese meridians).

4)    Reduce stimulants like coffee, energy drinks and sugar after midday– these will ‘trigger’ a disturbed night’s sleep.  Replace with White Zebra suite of teas which feature calming properties ingredients, as well   with Green smoothies: kale, spinach, parsley, mint and basil are easy and accessible. 

5)    Create “calm” at night. Simple yoga poses for 10mins before bed, breathing techniques before retiring to bed and lights down and electronics off by here too of course all help induce melatonin and put the body in a parasympathetic nervous system (PNS) dominant state.

6)    Eat foods rich in magnesium – Cacao is very rich in magnesium but better to have in the morning due to its caffeine properties.

7)    Stretch before bed. If its tummy time for your new born, then why don’t you hit the floor also? Stretching helps unblock the energy points in your body, increases blood flow and repairs the body. In each stretch, focus on the breath and calm the mind. Be sure to stretch every day, even if it’s just for a few minutes.

8)    Create a regular routine – bed ritual, same time to bed, same time to rise (even on weekends)

 

Not only are mothers affected by loss of sleep….they are at risk of the right balance of work, play and rest, critical for concentration and detoxification of the body. This often leaves mothers frustrated, tired, cranky, and in some cases anxious or depressed. Introduce one change at a time and notice your stripes changing.

 

We have a great giveaway coming up from Fiona and the lovely people at White Zebra.  Stay Tuned ! 

Could you use some of these tips to improve your Sleep? 

 

 

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Comments  

+1 # Leilani 2014-05-29 23:21
The other night I could not sleep and after tossing and turning for several hours and getting pretty annoyed and mad, my husband (who was also annoyed and mad because I kept kicking him) pointed out, "Didn't you eat like half a bag of chocolate chips before bed?" Um yeah. What's your point? Lol. Anyway, these tips are really great. The electronic one and the avoiding stimulants work the best for me.
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0 # Mums Take FIve 2014-05-30 21:05
Quoting Leilani:
The other night I could not sleep and after tossing and turning for several hours and getting pretty annoyed and mad, my husband (who was also annoyed and mad because I kept kicking him) pointed out, "Didn't you eat like half a bag of chocolate chips before bed?" Um yeah. What's your point? Lol. Anyway, these tips are really great. The electronic one and the avoiding stimulants work the best for me.

Ha ha you never fail to make me laugh xx I do the same thing except i get told to get out lol. Electronic devices .... unfortunatley i dont pick mine up till after the kids are in bed. ... choc chips wonder if i have any ..x
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0 # Tracy 2014-05-30 21:45
Yeah i could use some help. some of these points would be good
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+1 # ann 2014-05-31 08:18
Don't have kids if you ever want to sleep properly!! 3 nights this week have been spent on the lounge with a teething bubba. Fun times!!
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+1 # alicia 2014-06-03 12:35
It's not until after the kids are in bed that I get some peace to sit on the computer and watch some telly.
I try to go to bed at 10, sometimes I just lose track of time.
I don't find it hard to go to sleep when I do go though.
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0 # Mums Take FIve 2014-06-05 23:08
Quoting alicia:
It's not until after the kids are in bed that I get some peace to sit on the computer and watch some telly.
I try to go to bed at 10, sometimes I just lose track of time.
I don't find it hard to go to sleep when I do go though.

Yeah when i eventually get to bed - no worries falling asleep!
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