Sleep Survival Guide
Difficultly falling asleep when you desperately need it but there are too many worries rolling around your mind is the absolute worst. How many times have I craved sleep more than anything but simultaneously felt too amped up by all the things on my to-do list to fall asleep? Too many to count. And that, in and of itself, is crazy-making. There’s a reason sleep deprivation is used as torture. Ask any parent and they’ll practically give an oral dissertation on it. Some of these survival tips below seemed so common sense, I didn’t think they mattered, but it turns out, they add up. Turns out, I was just too tired to have common sense! And even though your baby might not realize the difference between night and day right now, these are the difference between night and day when it comes to sleep.
If you can’t fall asleep within within 15–20 minutes, then don’t stay in the bed trying to get to sleep. Get out of bed and leave the bedroom. Tossing and turning, feeling upset that you can’t sleep won’t help you get there.
Instead, do something that makes you sleepy: read something uplifting, listen to a podcast, journal your feelings, write down your to-do list that is bothering you, eat a light snack, or take a warm bath. You will generally find that you can fall back to sleep 20 minutes or so later. Practice breathing techniques. (In for four, hold for four, out for four, hold for four.) Do not do anything mentally stimulating such as working on the computer, and don’t watch television. The light gives cues to your brain that it is time to wake up
If you’re one of those people who can nap when the baby naps, great. If you’re not, don’t worry about it. And tune people out when they tell you to do that without knowing better that anxiety can make it really hard to sleep. That advice can actually backfire if napping keeps you awake at night or makes you feel more depressed because you didn’t accomplish anything else all day. (Ahem, me.) Not to mention, sometimes babies only nap for 30-45 minutes, which let’s be real, is only enough time to pee, check you email, and eat lunch if you’re lucky.
Either
way, limit caffeine to when it is absolutely essential. Try to stick to one or two cups in the morning, and then switch to decaf to get the sensation of drinking coffee without the buzz. The jitters from caffeine can seriously mimic the physical symptoms of anxiety, or worse, of panic attacks, and can dehydrate you as well. Check out levitybrew.com for “an enlightened coffee alternative.” My friend Kelly developed a blend of coffee, tea, yerba mate, guarana, and chicory root that provides longer lasting energy and started her own company. (Woohoo!) I’m good until the late afternoon with one cup of levity in the morning. That stuff is amazing!
Try to get your energy from your food as fuel. Reach for small, but complete (protein-carbs-fat) snacks through the day to keep your blood sugar stable. And stay hydrated, especially while breastfeeding. Keep a water bottle handy and aim to refill it 6-8 times a day.
Sample Snacks to Sustain You:
Chia seed pudding and fruit
Hummus and veggies
Banana or apple and peanut butter
An egg on whole grain toast
A handful of almonds and raisins
Smoothies (my favorite: spinach, soy milk, frozen berries, and banana)
Hot chocolate made from soy milk and cocoa powder
Amy’s lentil vegetable soup
Your favorite nutrition bar (Kind, Luna, Clif, Lara, etc.)
Yogurt, granola and fruit
Bake whole grain/low sugar muffins or breakfast cookies on Sunday and eat them throughout the week (See: my recipe for Sweet Pea Muffins)
Bake mini, crustless quiches (i.e. eggs, veggies, and cheese) in a muffin tin on Sunday and eat them all week