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  • Stephanie Thrower

Get some zzzs

Updated: Mar 25


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!


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Stephanie Thrower, PhD

(617) 463-9484

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