Once you become a mother, the one thing you may struggle with is tiredness. From breastfeeding to waking up in the middle of the night, it can be tough to get enough sleep. However, there are things you can do to help you feel more rested. Check out these 15 self-help tips for tired mothers.
Get Enough Sleep: Tips for Tired Mothers
This may seem like a no-brainer, but it’s important to get enough sleep when you’re a mother. If you can, nap when your baby naps. And, when your baby is sleeping through the night, make sure to get seven to eight hours of sleep yourself.
Create a Bedtime Routine
Having a bedtime routine can help you wind down at the end of the day and prepare for sleep. A bedtime routine may include taking a bath, reading a book, or writing in a journal.
Establish a Regular Exercise Routine
Exercise can help you sleep better at night and improve your energy during the day. Even just 30 minutes of moderate exercise three to four times per week can make a difference.
Limit Caffeine
Caffeine can stay in your system for six hours, so it’s important to limit your intake if you’re trying to sleep better. Avoid coffee, tea, and soda after 2 p.m.
Eat Healthy Foods
Eating nutritious foods can give you the energy you need to power through the day. Good nutrition can also help you sleep better at night. You can try a whole food plant-based diet for better nutrition and health.
Take Breaks During the Day
When you’re feeling overwhelmed or exhausted, take a few minutes to yourself. Step away from your work, put down the baby, and take some deep breaths. A little break can go a long way.
Make Time for Yourself
It’s important to make time for yourself, even if it’s just a few minutes each day. Do something that makes you happy, such as reading, taking a walk, or listening to music.
Cut down on Screen Time
Using screens late at night can disrupt your sleep. To avoid this, limit your screen time in the evening and try to disconnect from electronics an hour before bedtime.
Get a Comfy Bed
To help you sleep better, make sure your bedroom is comfortable and inviting. Consider investing in a comfortable mattress and sheets. You may also want to add some blankets and pillows to make your bed even cozier.
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Set a Relaxing Atmosphere
To create a relaxing atmosphere in your bedroom, consider adding some calming scents with essential oils or diffusers. You may also want to play soft music or white noise in the background.
Create a To-Do List
Making a to-do list can help you feel less overwhelmed and more organized. When you have a list of things to do, you can focus on one task at a time and cross items off as you complete them.
Delegate and Ask For Help
Asking for help can be difficult, but it’s important to delegate when you’re a mother. You don’t have to do everything yourself. Ask your partner, family, and friends for help with childcare, housework, and errands.
Take Time for Yourself
It’s important to take time for yourself, even if it’s just a few minutes each day. Dedicate some time to do something you enjoy, such as reading, writing a journal, taking a spa-like bath with easy household items, or going for a walk.
Find a Support Group
There are many online and in-person support groups for mothers. These groups can provide a sense of community and offer advice and tips.
Talk to Your Doctor
If you’re struggling with fatigue, talk to your doctor. They can help you rule out any underlying medical conditions and offer additional advice.
With these self-help tips, you can start to feel more rested and energized as a mother. Don’t be afraid to ask for help when you need it and take time for yourself when you can. Creating a routine and establishing healthy habits can also make a big difference. Most importantly, talk to your doctor if you’re struggling with fatigue. They can help you identify any underlying causes and offer additional advice.
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