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Night sweats, spinning thoughts, nightmares, insomnia… all of these and more plague busy mothers of today’s society. What’s a sleepless mama to do? Everyone knows that without a good nights sleep you risk your health and sanity during the daytime hours. I’ve had sleep problems my whole life, so I think I can safely share some tips that have helped me though the years.

Problem? Busy Brain

We’ve all had it happen. You lay it bed, your eyes wide open and all you can think of are busy thoughts. I’ve personally found many ways to help this night horror.

1) Journal before bed (or blog). Clearing your mind of all worries and anything you’re currently thinking of really does help! You can even keep a small notebook by your bed. The old saying “Sleep on it” really does work. Jot it down and think soothing, calming thoughts instead.

2) Try a sound machine. Find a noise you like and that relaxes you (or a cd). The ocean? Even a simple bedside fan can do wonders. During the winter, just point it at the wall.

3) Watch your caffeine. Caffeine could be the culprit. Cut out all caffeine except your morning cup. Even decaf coffee has some trace amounts of caffeine in it. Try to stick with water past noon.

Problem? Full Bladder

You’ll be just about to go to sleep and that feeling will strike. You have to go… This is a dance that can go on all night long.

1) Don’t drink tea at night. You may think you’re doing yourself a favor with that mug of Sleepy Time Tea, when in fact most tea will actually make you have to urinate more than you normally would.

2) Cut out drinks a few hours before bed. Keep some emergency water on-hand, but don’t drink it unless you really need to.

3) Try some deep relaxation techniques as you drift off to sleep. Stress could be keeping your abdominal muscles tight, constricting your bladder through the night. Start with the top of your head and work your way down your body with your eyes closed. I like to imagine my body is a big pile of sailor knots (big rope all tangled up) and as I work my way down my body I’m un-tying and un-tangling the knots. (This mediation also works really great for menstrual cramps.)

Problem? Not Tired

You lay in bed just staring at the ceiling, counting dots or wood knots. You flip your pillow, take the blankets off and on and you just can’t get to sleep.

1) Get up. Just laying there rarely works. Get up and do something soothing. Have some warm milk with honey in it (skip the cocoa, it has caffeine and tea can make you pee!) Watch a boring documentary. Listen to some quiet music till you fill sleepy. Don’t get up and start being productive.

2) Take a warm bubble bath. Soak a little bit. Put a warm cloth on your eyes. A heating pad in bed on your tummy may also help. Those eye wraps with lavender that you place in the microwave for a few moments may also be helpful. Anything with the scent of lavender will help you relax. Just don’t light any lavender candles!

3) If insomnia is a real problem for you, you may want to consider some natural remedies (of course, check with your Dr. first to make sure they’re safe and won’t interact with any medication you’re on.) Kava Root is among those herbs that is said to help (and I’ve had success with it personally.) It’s also helpful for anxiety.

4) Get enough exercise during the day. For those of us chasing around toddles, or nursing, I don’t think that’s an issue.

Problem? Nightmares

Plagued by reoccurring images of failing as a parent or a traumatic event from when you were a child? Both are very common for mothers.

1) Work out those fears by talking to friends. Hearing from others what a good mother you are (even if you already know it) will help push those negative thoughts out of your mind.

2) Think of all the good things you do as a parent, or good memories from your own childhood right before sleeping. Don’t allow your thoughts to linger on anything negative. That trip to Disneyland? Taking your child to the park? Laughing together as a family? These are all ingredients for sweet dreams.

3) If your nightmares progress into night sweats, night terrors or panic attacks… Talk to a professional about it. Especially if you had any abuse in your past. Don’t just hope it will “go away.” In the meantime, close your eyes and focus on what is disturbing you. With your eyes closed, move them rapidly from left to right. Picture yourself now as an adult dealing with the disturbing image. Your body should relax quickly and your heart rate should slow down. Continue until you feel more “in-charge” of the situation and some relief.

~ I am not a medical professional (nor do I play one on TV), and none of my tips are meant to replace the advice of one. They are based on my own experiences, research and what has worked for me personally in the past. Sweet Dreams! ~