10 Ways to Relax, Inspire Sleep, Stay Asleep, and Do It Without Medication

Jara Negrin
Use These Tips to Get The Elusive Z’s

Whether you can’t sleep because a little finger is tap, tap, tapping you just as you fall into the best dream possible or because your mind is reeling about what those little fingers will need from you in the in the morning—not sleeping is the WOAT (in direct opposition to the GOAT, the Worst Of All Time).

There’s no possibility of even finding a sleeping bag , closing yourself up, and throwing away the zipper. After all, you’re a mom and have to sleep with one ear open. This night shift commitment is one you accepted in the delivery room and is extremely difficult, yet very low paid.

There are some easy things you can do to get to sleep, stay asleep, and make the most of the hours you eek in. Whether it’s special sleep music that lulls you to dreamland, a sleep gummy with adaptogens or a Laneige Lip Sleeping Mask to change up your routine, there are simple steps to take to make certain you log in restful hours and are ready for the busy day that lies ahead.

The Effects of Lack of Sleep

Besides unattractive under-eye bags and lackluster skin, lack of sleep Is responsible for all things awful. According to the Sleepfoundation.org even after one night without enough rest our thinking is slowed, our mood is irritable, our decision making is poor, and of course an all-around lack of energy. Now compound that with the deprivation a mom endures on the daily—that profound kind of chronic sleep deprivation heightens long-term risk of physical and mental health problems. Loss of sleep can also contribute to weight gain. according to Dr. Michael Breus, author of “Beauty Sleep” , because your metabolism will not function properly if you’re not getting enough minutes of sleep or the quality of sleep is not good. As a doctor with a specialty in sleep disorders, Dr. Breus believes a quality sleep can be as restorative and beautifying as a plastic surgery—so we’re ready to jump in bed and get snoozing!

How Much Sleep Do We Really Need?

On average we adults need 7.5 hours of sleep per night.

Less than this amount (or this amount but in a poor-quality setting) will have our sleep hormones of ghrelin and leptin out of whack. More Ghrelin Is responsible for you eating more when you’re sleep deprived and less leptin has you less likely to stop the out of control eating. But a 7 to 8-hour optimal amount will put the hormones back in order and give us the focus and energy to be productive all day.

Too many hours of sleep (usually not a mom’s pressing problem) can be detrimental as well. A study from Keele University in the U.K. showed that 9 hours of sleep per night led to 14 percent higher risk of death and shuteye of 10 hours each night with a whooping 30 percent higher. Aren’t we happy now for alarm clocks on two legs?

So just how can we make those 8 as great as they can be—follow these ten rules for perfect ZZZs.

1. Taking Herbs and Amino Acids Can Aid In Sleep

Several hormones , herbal extracts and amino acids are responsible for us getting to sleep and staying asleep.

Melatonin helps counteract electronic blue light and stops it from throwing off our body‘s natural sleep cycle. GABA is a neurotransmitter that helps the brain feel calm and relaxed. So when you’re nervously thinking about the 92 things you need to do the next day GABA will put you at ease and keep you asleep. Five – HTP helps the body produce more serotonin and maintain a healthy sleep-wake cycle as well as regulate your mood.

Olly Extra Strength sleep gummies contain Chamomile, and Passionflower as well as melatonin and L-theanine. My house has a steady supply for teens and adults alike as they truly inspire rest.

2. Use an Adaptogen to Help the Body Resist the Physical and Mental Stress Moms Endure Daily

Adaptogens such as Ashwagandha, American ginseng and holy basil work to lower cortisol levels and decrease stress which balance the circadian sleep rhythm. Adaptogens are known to combat insomnia and anxiety so including them as a supplement could be useful. There are very little side effects associated with adaptogens, which are actually plants, so popping some pre-sleep has little drawbacks. Just make sure to follow any and all back of the bottle instructions to avoid diarrhea or any stomach upset. Relaxium combines adaptogens and herbs in a proprietary formulation for deep sleep.

3. Avoid Snacking or Having Meals Close to Bedtime

Besides the fact that laying down after eating can cause heartburn that will keep you up at night snacks, especially certain ones, can mess with your glucose levels and disturb your beauty sleep. If you are intermittent fasting, and finishing up eating on the earlier side, your sleep quality may be improved. Of course, balance is necessary because going to bed hungry can leave you sleepless as well.

If you are snacking pre-bedtime, the body appreciates a light meal as the last meal and rewards you with a more restful night. A handful of almonds are a source of the hormone melatonin and also an excellent source of magnesium which make for a great bedtime snack.

Warm tea before sleep made from passionflower can help with its flavonoid and antioxidant content that reduce inflammation and have calming effects.. Passionflower also increases the production of GABA the brain chemical that inhibits stress hormone production that can interfere with a sound sleep.

4. Taking Away the Proverbial Caffeine Bowl

If you’re like me, you go to bed thinking about your first glorious sip of coffee that will be bestowed upon you by the coffee gods in the morning. And that’s OK—coffee can be key to morning mood elevation. But making sure to cut caffeine out of your day at least six hours before you go to sleep at night is also key. This includes other foods that have hidden caffeine such as your afternoon chocolate treat and your Starbuck’s Matcha latte .

Stopping water intake hours before bed is an obvious step towards a straight through sleep without toilet-calling interruptions.

5. Skip the Bedtime Booze Routine and Sleep Like a Baby

Yes you deserve an end-of-the-long-day-cocktail, but that doesn’t mean you should partake if sleep is eluding you. As we get older, alcohol and sleep don’t mix as well, and the normally-acting depressant can turn into a wide -awake activator. If it’s the routine and association of a drink with relaxation you crave, try Katy Pery’s new non-alcoholic beverage, De Soi Aperitifs. With names like “Champignon Dreams” and “Golden Hour”, the adaptogen (see #2 above) filled beverage will gracefully end your day and never leave you staring at the ceiling.

6. More Exercise and Daytime Movement Make for Nighttime Dream Land

As if we don’t already clock in 8K steps a day as we serve our family, now we need to move even more? “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. 

While kids are out (or asleep themselves) an at home exercise routine can be just what you need to squeeze into your day . Mellissa Wood (a perfectly PoshMom herself and workout guru) has mindful and meditative movements to tighten and strengthen every muscle of yours. She even has specialized pre and post-natal workouts.

7. Plush Pillow or Flat—Upgrade Your Pillow for Comfy Sleep

The world of pillows has been improved and a pillow from Avocado

is vegan , organic, and has adjustable fill and is handmade in Los Angeles. Cool and airy this pillow update is short of buying a whole new mattress but could be just what you need. Testing out plush or firm is a must for whatever pillow you choose or even going sans pillow may be the key.

8. No Electronics Before Bed is Not Just For Kids

Do what I say and not as I do. We tell the little ones no screen time before bed and then we hop Into bed to finish up work on our computer, comment on Instagram, and watch “The Handmaid’s Tale”. No wonder we’re stressed—June’s life is a nightmare! But if we traded in all the electronics and put in a meditation (see below #10) or played a soothing adult lullaby, we would see improved sleep almost immediately. As an adjunct, the three deep breaths method for activating the parasympathetic nervous system is also highly effective. The sympathetic nervous system is our fight or flight reaction to danger and puts you in motion. The parasympathetic system serves as the brakes to the car. Simply taking three slow and deep breaths will set the brakes in motion and lets you park calmly for the night.

9. Stepping Up Sleep Hygiene is Good For Mind/Body

By sleep hygiene we don’t mean you need a shower before PJ’s just like the kids—we mean having both a bedroom environment and daily routine that promote consistent, uninterrupted sleep. Keeping a stable sleep schedule, making your bedroom comfortable and free of disruptions (we know-unlikely) and a tea before bed is one example. Following any relaxing pre-bed routine can contribute to ideal sleep hygiene. So running a nightly warm bath, followed by Passionflower tea and topped off with a sleep gummy constitutes another perfect sleep regimen.

10. Re-learning How to Fall Asleep and Stay Asleep

We always like to be the teacher but sometimes we need a little lesson ourselves and in this case going back to school for sleep is as easy as downloading Aura

Sleep schooling for just dollars a month. The app’s nature sounds as well as the instructors are the best tutors we could hire. Yes the tutelage comes from our phone which technically is electronics, but we not only give you permission to use this before bed, but encouragement.

So when you’re nervously thinking about the 92 things you need to do the next day GABA will put you at ease and keep you asleep. Five – HTP helps the body produce more serotonin and maintain a healthy sleep-wake cycle as well as regulate your mood.