Last updated on July 18th, 2023 at 09:48 pm
Do single moms get enough sleep? The simple answer is no, and there are many reasons for that. Moms in general get some of the worst quality sleep of all of us, but being a single mom can add stress and make it more difficult to get the adequate downtime needed for optimum physical and mental health. In this post, we’re going to tackle the problems one by one and provide some great tips to help moms get better sleep.
Nearly 45 percent of all single moms of kids under the age of 18 are not getting the bare minimum of sleep necessary to function, day after day. More than half of them also reported they did not feel well rested at least 4 days a week.
www.sleepresolutions.com
Stick to a sleep schedule.
Try to go to bed and wake up at the same time every day, even on weekends. This will help your body adjust to a regular sleep rhythm and make it easier to fall asleep at night.
Avoid caffeine, nicotine, alcohol, and large meals before bed.
These substances can interfere with your sleep quality and make you feel restless or uncomfortable. Aim to finish eating at least three hours before bedtime and limit your intake of coffee, tea, soda, and other caffeinated drinks.
Create a restful environment.
Make sure your bedroom is cool, dark, and quiet. You can use curtains, blinds, earplugs, fans, or other devices to block out any noise or light that might disturb you. You can also try some relaxing activities before bed, such as reading, listening to soothing music, taking a bath, or meditating.
Limit daytime naps.
While a short nap can be refreshing, too much napping can disrupt your nighttime sleep. If you feel sleepy during the day, limit your naps to no more than 20 minutes and avoid napping after 3 pm.
Include physical activity in your daily routine.
Exercise can help you relieve stress, improve your mood, and promote better sleep. However, avoid exercising too close to bedtime, as this can make you feel alert and energized. Aim for at least 30 minutes of moderate physical activity most days of the week, preferably in the morning or afternoon.
Manage worries.
Stress and anxiety can keep you awake at night and affect your sleep quality. Try to resolve any issues or concerns that are bothering you before bedtime. You can write down what’s on your mind and set it aside for tomorrow. You can also practice some stress management techniques, such as breathing exercises, yoga, mindfulness meditation, or massage therapy.
Sleep on your side.
If you are pregnant, sleeping on your side can help reduce pressure on your back and abdomen and improve blood flow to your baby. You may need a maternity pillow or a regular pillow to support your back and knees. You can also elevate your head with an extra pillow to help with breathing problems.
Stay well-hydrated.
Drinking enough water can help prevent dehydration, which can cause headaches, fatigue, and leg cramps. However, avoid drinking too much water before bed, as this can make you wake up frequently to use the bathroom. Drink most of your fluids during the day and limit them in the evening.
As you can see, getting better sleep as a single mum is not impossible…
With some simple changes to your lifestyle and habits, you can improve your sleep quality and feel more rested and energized. Sleeping well will also benefit your health, mood, and productivity. So why not give these tips a try and see how they work for you?
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