Sleep Hygiene - Have you heard of it?

The quality and quantity of our sleep is so precious - especially during pregnancy and early parenthood. 
Sleep, or lack of it, is in most cases, a modifiable health determinant.
It is recommended that we get 7-9 hours of sleep per night. Sufficient sleep is associated with both positive physical and mental health outcomes. 
Even if you are getting enough sleep, is it good quality and do you feel refreshed after waking? Below are some tips to help you develop healthy sleep hygiene habits and get a good night’s sleep. 

Diet
- Eliminate stimulants or avoid them later in the day. Stimulants include caffeine (found in coffee, black/green tea, chocolate), refined sugar (found in soft drinks, lollies, chocolate) and nicotine (cigarettes). 
- Limit your alcohol intake. It may feel like alcohol can help you fall asleep however, it can interrupt your sleep cycles and decrease the quality of your sleep.
- Avoid heavy meals before going to bed, try to eat dinner at least two hours before laying down. But, don’t go to bed hungry.
- Try caffeine free tea before bed that includes calming and relaxing herbs such as chamomile.

Light and Dark
- Avoid exposure to blue light from your phone/computer/tv screens late at night.
- Open your curtains to let the sunshine in and if necessary turn on lights in the morning to increase wakefulness.

Physical Activity
- Aim for daily movement/exercise, this includes walking or yoga.
- Avoid high intensity exercise for 3 hours before bedtime.

Routine
- Aim to go to bed and wake up at the same time every day, 7 days a week.
- Stretching, breathing, reading or meditation before bed may help you relax.
- Try not to nap during the day, save the sleep for night-time. Unless you are new Mama, then you can enjoy naps while the baby naps!
- If you can’t fall asleep or don’t feel relaxed after 15-20 minutes in bed, get up, try doing something calming (stretching, breathing, reading or meditation) and go back to bed when you do feel sleepy.
- A short walk after dinner and a warm shower or bath with essential oils and candles may help you relax before getting ready for bed.

Mood
- Go to bed when you feel tired.
- Allocate a time earlier in the day to review worrying or stressful situations to avoid rumination at bedtime.

Your Bed & Bedroom
- Are your mattress / pillows comfortable? 
- Are you too hot / cold?
- Keep the bedroom free from electronics (phone, laptop, tv, WIFI, clock).
- Keep the bedroom quiet, dark (at night), clean and tidy.
- Use the bedroom exclusively for sleep and intimacy.

Tips Specifically for New Parents
- If at all possible, sleep when the baby sleeps. If this is not possible for you, rest (lay down and close your eyes) when the baby allows you to do so!
- If possible, take it in turns with your partner tending to the baby during the night and in the morning.
- Try "reverse lies ins". This means going to bed earlier than your normal bedtime incase you are awake earlier than you would like to be. 
- Ask for help from friends and family to lighten your load.
- Don't try to keep your house looking like you don't have a baby.