Get some zzzs
Updated: Mar 25, 2020
We all probably know quality sleep is important to sustain our mental health. But, it can sort of feel like a sick joke to emphasize the importance of sleep with someone late in pregnancy or caring for a newborn.
So, what can we do to give our sleep a fighting chance during this time of our lives? Here are a few suggestions:
Manage technology use -
Although ideal, I believe it is unrealistic for everyone to cut screen time use 30-60 minutes before bedtime. It’s important to individualize how you set limits of your technology use.
Should you stop checking email at a certain time before sleep?
Can you set a timer for how long you will scroll on social media or stream video?
What technology habits are time killers or increase your anxiety before sleep?
Consistency & routine -
Our ability to get quality sleep is highly connected to keeping to a routine. We want to give our bodies and minds the message “it’s time to sleep now”.
What behaviors can you do to indicate it’s time to wind down? (e.g., turn down the lights, reduce stimulation, use a special face wash or calming lotion, listen to a 5 minute guided meditation, listen to a very very boring podcast) What works for you?
If you are struggling with extreme sleep difficulty during pregnancy, consider treatment for insomnia. CBT-Insomnia has been shown to be safe and effective for women during pregnancy. Seeking additional support during extended periods of sleep deprivation is a good idea!