How to wake up rested after a busy day...
Being a parent is the most wonderful thing, but sometimes there comes a point when we feel completely exhausted, lost, and want nothing just to escape the world to an uninhabited island.
You hear all day... Mom? Moom? Mooom? Dad? Daad? Daaad? And by the time you get there, you've put the kids to bed, you're barely standing on your feet and you're just going to fall into bed after the kids fall asleep. But, of course, you won't be able to fall asleep, because you're thinking about what you've forgotten? What are you doing differently tomorrow? Oh, my God, the laundry! And the next day, it all starts again, and you feel like you just closed your eyes a few minutes ago.
I'll tell you some advice that helped me wake up more rested. How can I describe to you this feeling that you will get if you follow these few rules...? It's like being hit with an energy ball, like in bouncer. You just don't have to get out of the game here, but the reward is that you can play all day! You will be able to spend time with your children happier and more balanced. Many of us want to be parents, so it is important to be able to enjoy every moment!
But let's see what those few rules are.
Don't think about things before bed that didn't make you feel good. Let's try to turn it off. I know it's not easy, but some research has found that it doesn't matter what you think before bedtime. If we focus on the negative effects on us, we can sleep any amount, our body cannot recharge and recover during the night. However, if we focus on something cheerful, we can have a relaxing and deep sleep.
Why is deep sleep important? I wouldn't go into the different stages of sleep and their time, but if you're interested, you'll find plenty of articles about it. But in our case, this is important because our cells regenerate at this stage, and our body's energy levels are restored here. The process of glucose processing in our brain is the most active at this stage, and our growth hormones are released, which help our tissues renew themselves.
If you haven't had time to drink your coffee all day, don't do it in the evening. Excessive caffeine consumption is a consequence of an increase in heart rate and blood pressure. Instead, take a hot bath. This will help your body reach the ideal temperature needed to sleep. Unfortunately, there is also a clause here that we have to adhere to make it work! Do this at least an hour before sleep.
What we expect from our children, expect from ourselves as well. Try to go to bed at the same time every day. Turn off the computer, turn off the television, and make it dark in the bedroom. Proper hormone production and regeneration occurs between 10 p.m. and 2 a.m. But even if we don't sleep, it's hard to believe that the next day will be a disaster. Many of us tend to enjoy the silence of the night, but gradually get used to going to bed before 10 p.m. That laundry will wait until tomorrow! Trust me, you'll be grateful for it the next day. Get a minimum of 7 hours of sleep per day.
Carefully choose your mattress, pillow, duvet. Needless to say, if our joints cannot rest during sleep, we wake up with a sore waist, arms, it will affect our whole day. If we are lost, ask for the help of specialists, they will help you choose the perfect mattress, pillow, duvet. Give our body the opportunity to regenerate! And why is the duvet important? Substances that come into contact with our body greatly affect its ability to regulate heat. We prefer natural materials, since either linen, cotton or wool duvet moisture and thermostat properties are equally excellent, not to mention adapting to our body.
And here comes the next step!
Pay attention to the temperature of the bedroom. Let's lower the thermostat. In the summer, do not control the climate on your body. To achieve each stage of sleep, ideal body temperature is essential, as the temperate of our body decreases as we prepare to fall asleep, and then, as we approach awakening, it begins to increase again. While the ideal room temperature for children is between 18 and 21 degrees Celsius, for adults it ranges from 15 to 19 degrees.
Needless to say, exercise also helps to overcome sleep problems. But how can I tell you to move when it's impossible to rest in one place next to a child and not walk for miles running between the high chair and the kitchen. Or while we're out hanging the laundry, but let's also feed your favorite baby, because she's hungry too, but the phone's ringing and we weren't in the store! Sleeping at night is more relaxing if you are physically active, but that means at least one check mark on the list!
I hope we were able to help you. These are small details in everyday life, but they are easier to achieve than traveling to an uninhabited island! : )