Oh how we all wish we can stay in bed all day. Yet life wakes you up, or for stay-at-home moms, a crying baby makes a sleep-deprived mommy. Don't
Oh how we all wish we can stay in bed all day. Yet life wakes you up, or for stay-at-home moms, a crying baby makes a sleep-deprived mommy.
Don’t you just miss the old days where you trade sleep for a night out with friends, or binge watching your favorite TV series? I’m sure you do, but now with your little bundle of joy, sleep seems like a luxury you can’t grasp for the next couple of years. Truth is, you’re putting your health at risk.
National Sleep Foundation explains what our body does when we sleep. They shared, “without sufficient sleep, your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are both produced and released during sleep, causing a double whammy if you skimp on shut-eye.” Not only do we weaken our immune system, we also feel stressed and restless when we lack sleep.
Sleep specialist, Dr. Keith Aguilera was a speaker at the Uratex Premium event in SM Mall of Asia and shared that 45% of the world’s population suffer sleep problems, while 35% claims they don’t get enough sleep. That’s a lot of grumpy people if you ask me.
SO, HOW CAN WE GET GOOD QUALITY OF SLEEP?
Dr. Keith Aguilera explains that there are three elements we need for a good sleep and that’s, duration, continuity and depth. He said, “We sleep a third of our life. If you don’t sleep well, all of those toxins can damage our bodies and shorten life. When choosing between quantity or quality, choose quality. Quality is better than duration of sleep.” For our body to recover, and maintain good physical and mental health, a good quality of sleep is needed. Below are tips to achieve a good quality of sleep.
1. EATING GOOD FOOD
Junk food is called as such because our body does not benefit from it, hence the term junk food. If you are fond of drinking alcohol, drink four hours before bedtime. If you are fond of coffee, drink six hours before you sleep. If you are fond of spicy food, your stomach needs four hours to digest it before you sleep. Eating a light meal before sleeping is recommended if you’re feeling hungry at night.
2. LIGHTS OFF
Our body naturally tells our brain to wake up when light is present. So to avoid this, keep your bedroom room dark. Dr. Aguilera shares, “The darker the room, the better, the deeper sleep. Block all distracting noise and light. Bright light tells your brain to wake up so avoid this as much as possible. Don’t use the bed as your office or workroom. It must be reserved for sleep and sex.”
Keep your gadgets away from your bed when you’re about to sleep. For mom’s if you need a little bit of light so you can check up on your baby, you can opt for a night light.
3. YOUR ROOM HAS TO BE WELL-VENTILATED
Make sure your room is well-ventilated for the body to go on a relaxed stated. Dr. Aguilera says, “Basta hindi masyado mainit. Once the body temperature goes up kapag umaga na, that’s the signal for the body to wake up.” It is best to keep the room temperature between 23° to 24°Celcius.
4. HAVE A FIXED BEDTIME AND WAKE UP TIME
This might be a hard thing to do especially with the unpredictable surge of traffic in the city, a friday night out with friends and ofcourse with a baby – especially months old babies. But if you can aim for a fixed sleep schedule, this can greatly benefit your body to maintain a sleep cycle and your body clock will get tuned up to your daily schedule.
Who gets exercise when you already lack sleep? Truth is, exercise helps our body release stress and relaxes our body after. Insert a couple of workout, while the baby is asleep, will work greatly but Dr. Aguilera suggests to avoid exercise at night as this can pump up the body feeling energized and may hinder sleep.
6. POWER NAPS
As your baby naps, it’s best you should nap too. However, it has to last for 45 mins only. Else, if you nap too long, you body adjusts making you feel tired all the more. Dr. Aguilera says, “It’s what you call power naps. Thirty to 45 minutes is a good rule to follow.”
7. INVEST IN A MATTRESS
Do you get backaches or does your neck sore when you wake up? Good mattress and pillows helps you get a good quality of sleep. Chances are, you have lumpy pillows that do not support your neck properly or your mattress is too firm. Put these into consideration when shopping for a mattress.
Corporate sales director of Uratex, Dindo Medina explains further on the topic of choosing the right mattress. According to him, “The choice of mattress is like a choice in clothing. You have to select, try and stimulate use to find the right one. Firmness has often been misunderstood to be orthopedically appropriate, but what’s important is that you maintain your natural spine position while you sleep. The earlier you address this, the less you will have back problems.”
To test if the mattress is the right one for you, Media suggests you to sit and lie down on the mattress, “stimulate your position to find the most comfortable mattress for you.” Also, check on the warranty of the mattress. Normally, a good mattress has 15 years of warranty with proper care and use.
8. GET THE HOUSEHOLD TO COOPERATE
Everyone should cooperate in the household. When a baby naps, the mom should nap too, so that means no playing loudly, lower the volume of the TV and music, no shouting and avoid waking up the baby.
Dr. Aguilar says, “It’s difficult especially for nursing moms. Their sleep is really fragmented. And when children get sick, talagang sleep-deprived ka. The whole house needs to be very understanding. And if your baby takes a nap, sabayan mo na. Everyone should play a role.”