Get some zzzs

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!