Getting More Restful Sleep #WorldSleepDay

World Sleep Day spon How To Sleep Better

I’ve always had a tough time with sleep. My insomnia was so bad in college, that I remember one day realizing that I had been up for nearly three days straight! Once I had Ayva, forget about it! I woke up in the middle of the night to make sure she was still breathing, or to put her covers back on her, or to gaze in her face lovingly as new moms do. Over the last few years, I’ve learned how to manage my insomnia triggers. Although I’m still not getting more than 6 hours of sleep per night, I’m absolutely sleeping more than I used to.

There’s a lot of street cred to be had for folks who don’t sleep a lot. My fellow work-at-home Moms and I joke all of the time about surviving on caffeine and dream. The reality is, lack of sleep is nothing to brag about. Not getting enough sleep due to insomnia or sleep-related respiratory disturbances  can cause all sorts of health issues. Heart disease, stroke, diabetes, or focus and concentration issues that lead to accidents and lack of productivity are serious things to be concerned about if you aren’t getting enough sleep.

Okay, I’m not going to nag you about it (much!), but I do want to share some of the things that work for me. Now, keep in mind that I’m 1. Not a doctor, and 2. Still learning how to get more restful sleep myself. I have, however, been able to go from days without getting more than 2 hours of sleep at a time, to 6 hours and sometimes more.

Getting More Restful Sleep

Do caffeine early. Or not at all.

I’d never tell someone to give up their beloved coffee, but you do know caffeine keeps you awake, right? I’m ultra sensitive to caffeine, so I try to have my cuppa by 9 AM. I absolutely don’t have any caffeine after noon. It might seem a bit excessive, but just a tiny bit of caffeine might be enough to keep you from getting a restful night of sleep.

Get exercise.

Working at home, I realize that I started to get super lazy and restless. Restlessness leads to sleeplessness. If your body is in a semi-rest state all day, what’s the motivation to shut down at the end of the day? Every couple of days, Ayva and I will take a nice walk in the morning before lunch. As we’re climbing the hills in our neighborhood, I’m getting a workout that will give me energy to use for the rest of the day, and help me sleep better at night.

Eat good food.

Whenever I get lax with my diet, and start eating a lot of sugary treats or carbs, my sleep is choppy and uncomfortable. Sleeping on a belly that is bloated and full is actually really hard to do! I know what you’re thinking, “But after I eat at Thanksgiving, all I want to do is sleep!” That may be true, but you aren’t sleeping in a bed and not waking up until the next morning! Eating a modest portion of leafy greens, protein and whole grains a few hours before you go to bed will help you to get more restful sleep.

READ MORE: Sleep Tips from World Sleep Day

World Sleep Day 2014

So, I have good news for you folks. March 14th is World Sleep Day! Can you believe there’s actually a DAY for SLEEP! Here’s more about World Sleep Day, and Philips Healthcare’s involvement:

An annual event intended to be a celebration of sleep and a call to action on important issues related to sleep, World Sleep Day is organized by the World Association of Sleep Medicine (WASM). WASM aims to advance sleep health worldwide by promoting and encouraging education and research around the World, particularly in areas where the practice of sleep medicine is less developed. This year’s World Sleep Day – held on March 14, 2014 – highlights “Restful Sleep, Easy Breathing, Healthy Body,” through the promotion of healthy sleep for people of all ages

Philips Healthcare and the Sleep Powers Initiative

Philips Healthcare has launched the Sleep Powers Initiative for 2014 to help raise awareness on the importance of sleep. In fact, Philips feels so strongly about promoting sleep and healthy sleep habits, that they’ve pledged to screen one million people for obstructive sleep apnea (OSA) over a period of five years!  To dedicate their commitment to the cause of healthy sleep, Philips created the Sleep Quiz to score a person’s quality of sleep based on their answers to simple sleeping habits and health questions.

You can prepare for World Sleep Day by taking the Sleep Quiz  launched by Philips at the bottom of the post to find out what kind of sleeper you are. I’m still a Below Normal Sleeper, but I’m working on it! You should also take this assessment to find out if you’re at risk for (OSA). OSA affects an estimated 100 million people, many of whom are undiagnosed. Of course, please follow up with your healthcare provider.

As an incentive for taking the quiz, I’m going to giveaway a $50 Visa Gift Card to one Mama Knows It All reader! Easy Rafflecopter entry for all U.S. residents. The contest ends on 3/15 at 12 am. Good luck!

a Rafflecopter giveaway

Take the Sleep Quiz

World Sleep Day

For more information about World Health Day, please visit: www.philips.com/worldsleepday You can follow the World Sleep Day 2014 conversation on social media, too!

  • MommyPowers!

    If I went to bed at a set time every night…I might get more sleep.

  • agordon10

    I meditate before sleeping

  • Mya Murphy

    Having a set time and cutting off all electronics an hour beforehand works for me. myawinz@mail.com

  • cynthiac

    I know the experts disagree, but reading or watching tv helps me go to sleep.

  • jalapenomama

    Exercising and having a yogurt before bed helps me to sleep.
    Rafflecopter name Barbara Montag
    thank you

  • Annabellainla

    Drinking some sort of herbal tea designed to help you sleep helps a lot of people I know
    annabella @ centurytel dot net

  • Lakesha Brown

    I’ve actually been training myself better these days when it comes to sleep. Since I want to get up earlier and get some workouts in, I’ve been going to bed earlier (by midnight at the latest) and so far so good. I also get up the same times on the weekends (unless I was out late) and not mad anymore when I wake up early on Saturdays like I used to be back in the day. I just get on up and start my day. :-)

  • dglitter

    I’m trying a “quiet tine” before bed to help me relax. I’m also exercising more during the day

  • Richard Hicks

    I want to try going to bed earlier to get at least 8 hours of sleep and take a warm shower to relax before bedtime

  • mami2jcn

    My sleep tip is to use a white noise machine. It’s helped me enormously.
    Name on rafflecopter: Mary Happymommy

  • Solducky

    It would help if my 2.5 year old would stop waking up every night. :) But taking magnesium will help with your sleep too!

  • lizzy

    My tip is to drink some herbal tea before bed!

  • cezovski

    I say don’t eat anything close to the time you go to bed, especially anything heavy or spicy.
    Rafflecopter: Carolsue

  • mommyto2girlz

    I read until I get sleepy. I go to sleep much quicker when I’ve read until I’m really tired. thank you!
    crystalfaulkner2000 at yahoo dot com

  • 618mo

    I need to start turning the tv off at night

  • meredith

    I need to stop watching tv before bed

  • Mihaela Day

    For me reading always puts me to sleep :)

  • http://www.imnotthenanny.com Thien-Kim

    I definitely need to cut back on my caffeine so I can sleep at night.

  • AmandaSakovitz

    I think scheduling a set bedtime every night would help.

  • Elena

    taking hot bath before I go to bed helps me sleep better

  • Thomas Murphy

    I could get more sleep, I always stay up way to late.

  • Tabathia

    To eat before 9 pm, no caffeine after 7 pm, go to bed early and turn of the television before going to bed

  • Michelle D. Johnson Garrett

    For my family, removing technology from our bedrooms and striving to eat earlier has made a huge difference in our sleep patterns.

  • Kim Henrichs

    I think nightime eating is important. Limiting caffeine by 12 or 1, limiting sugar, and actually taking something to enhance sleep is good. Such as chamomille tea, or warm milk, etc. Whatever works – but when you have a nightly routine, your mind responds!

  • Jennifer Reed

    You can improve your sleep habits and make lifestyle changes to ensure you are healthy and fueled with energy by limiting food intake several hours before bedtime and removing technology from bedroom areas.

  • JessieC

    I think I should get more sleep and stop being a night owl, like at least 8 hours a day.

  • Jessica To

    I need to get a good night time routine that is calm and quiet! I also need to eat better in the evenings.

  • Lisa Voyce

    I find that exercise helps promote a better sleep.

  • msrodeobrat

    I sleep best when I get my exercise in! I also sleep better where there are no lights on in the room
    Entered as Kim on rafflecopter
    addictedtorodeo at gmail dot com

  • susan1215

    I go to bed and get up at the same time everyday.

  • Erica Carnes

    I could go to bed earlier.

  • Lisa Brown

    I need new pillows for sure. the pillows are the only thing bed-wise, that i need to change and improve to get a better night’s sleep.

  • guettel78

    I try to avoid eating or drinking two hours before bedtime, turn off all media when I put my head down, and do something to relax right beforehand for a restful night’s sleep.

    Geoff K
    gkaufmanss at yahoo dot com

  • Danielle F.

    I am a big time night owl (I have always had the most energy at night time) but unfortunately I don’t have the luxury of sleeping in late in the mornings so I always end up with very little sleep which isn’t great. I’d def love to get more hours of sleep.

  • Daniel M

    vow not to stay up too late, no caffeine after 9

  • Tamar

    Well for one, I shouldn’t be doing this right now as it’s 12:30am :)

  • Joni Dolniak

    I need to get into a decent sleep pattern. I retired after working the graveyard shift for thirty years. My body wants to stay up all night. I am trying to “change over’ but it is not easy.

  • AngelaCisco

    I should go to sleep earleir at night

  • tinareynolds

    I am going to work hard at getting a normal bed time schedule set for myself

  • Karrie Millheim

    I think that drinking alot of water throughout the day and by 4 pm not drinking in caffeine helps. I have a ritual of washing my face, brushing my teeth and reading so i send signals to my body that it is time to sleep

  • bittripfan

    drinking less caffeine

  • slehan

    I need to get to bed earlier. I’m bad about that.

    Thanks for the contest.

    slehan at juno dot com

  • http://mypocketfulofthoughts.com/ Arelis Cintron

    I have come to know that I need at least 8 hours of sleep to feel rested. I haven’t been getting that as of late because my schedule has dramatically shifted. Its not easy :( Eating better and exercising help me hit the pillow with the time I do have to sleep :)