Should I start by going to bed earlier or waking up earlier?!
Question: I have always always had a tough time sleeping. But I just can't seem to wake up early anymore which makes for a later bedtime which in turn makes me want to sleep even later and later. I'm a stay at home mom and my husband takes our vehicle to work so its hard to get out and do anything with a 3 year old and a one year old when the temp is only 18ish F/-8ish C. I'm not sure what to do so that eventually I will be going to bed around 11 and waking up at 7. Please help. I'm working my way into a slump and I'm already finding it hard to not sit and do nothing.
Answers: I have always always had a tough time sleeping. But I just can't seem to wake up early anymore which makes for a later bedtime which in turn makes me want to sleep even later and later. I'm a stay at home mom and my husband takes our vehicle to work so its hard to get out and do anything with a 3 year old and a one year old when the temp is only 18ish F/-8ish C. I'm not sure what to do so that eventually I will be going to bed around 11 and waking up at 7. Please help. I'm working my way into a slump and I'm already finding it hard to not sit and do nothing.
If you are under 30, you may find that going to bed earlier just leaves you lying awake, unless you go to bed utterly exhausted (like most moms of one- and three-year-olds). Ideally, going to sleep earlier then waking 8 hours later is the way to go, but often that just doesn't work.
If that's you, give yourself one day of hell, preferably a day when you've got pleasant activities planned and people are around to help out. Drag yourself out of bed early that day, no matter what. You'll be crabby and cross by afternoon, if not all day, but you'll be able to fall asleep at 11, if not earlier, and get up at 7.
Consider a programmable thermostat, so the house warms to its daytime temperature starting at 6:30.
go to bed earlier.
set that alarm clock
Change your diets for foods that make you feel refreshed and awake and cut out food that will cause a slump or general inactiveness.
Go to be earlier and eventually build a set bedtime and waking up time. Aim to get eight hours sleep a night.
This way you'll feel much more refreshed in the morning.
You more than likely don't have much control over your sleep schedule, with your two children dictating that. What you need is a break. Once or twice a month, maybe on a weekend, have your husband spend time alone with your children, while you take the car to do errands or something that's YOU-centered. A couple of hours at a library, or just uninterrupted time getting groceries can do wonders. It gives you time to clear your mind--to recharge, re-energize and find your confidence in being yourself. And that can really help you get back your much-needed quality rest.
About 30 minutes before the time you want to go to bed (say 9:30PM), take a melatonin tablet and go lay in bed and read a book, listen to soft music, or watch a tv show that's not too funny, dramatic, or exciting. You should get groggy after 10-20 minutes and be able to fall asleep.
Get into the habit of doing this for a few weeks, and you won't need to take the melatonin (your body produces this naturally when you get tired.)
Sweet dreams.