All too often I spend my evening hours tossing and turning, unable to fall asleep. When I do finally fall asleep, it doesn’t feel like deep sleep at all. Busy moms can’t afford to function on little to no sleep, but that doesn’t mean we don’t do it. You may be surprised to find out that you are the reason you’re not getting enough sleep! Here are some tips to help you get a better night’s sleep.

How to sleep better as a busy parent.

Avoid bright lights during the night

• Darkness makes our brain secrete melatonin, which makes us feel sleepy. However, when light is present, it does just the opposite! It causes the body to wake up, not fall asleep. Lower your light an hour or two before bedtime, and if you need to get up during the night, look for a dim night-light.

No screen time before bed

• Using your computer or phone during the day is no problem, but getting immersed in social media channels or e-mail before bedtime can actually keep you from falling asleep. These are considered stimulating activities and may keep your mind from winding down right before bedtime. Avoid stimulating activity before bed such as TV, thrilling novels, or big issue discussion.

Skip the afternoon coffee

• Your heart may have skipped a beat after reading this one, but trust me. Caffeine during midday can ruin your chance of a good night’s sleep later. Teas, coffee ice cream, and even decaf coffee can even keep you awake. If you find yourself having trouble falling asleep, keep your caffeine intake to a minimum after noon if possible.

Don’t watch the clock

• I bet you didn’t expect to see this one. It’s true that the act of checking the time can ruin your sleep. Clock-watching will transition you from sleepy to a slightly awakened state. Your mind wakes up, and you prolong sleep. Should you wake up in the middle of the night, fight the urge to look at the clock. People who don’t check the time, fall asleep much faster.

Don’t skip exercise

• Daily workouts are likely a memory of the past, but skipping that workout is a mistake! It’s important to exercise during the day to not only keep you fit, but help you sleep! Working out in the afternoon will leave you sleepy at bedtime, and keep you happier and healthier throughout the day.

Everyone has sleepless nights, it’s part of being a parent. If your sleep problems are happening more than once in awhile, give a couple of these tips a try.

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15 Self Care Tips to Make you a Better Mom

1. Enjoy the preschool moments where your youngest is off to school for a few hours, do something fun you enjoy or take a nap.
2. If you work from home or stay at home, take one weekly nap day where you bring the kids to school and come home to simply relax all day long.
3. Allow yourself time to transition between mom duties, this could be winding down to some music, reading a book for 20 minutes or taking a drive before switching gears.
4. Plan one night a week as bath night where you devote an hour to simply soaking in a warm bubble bath alone.
5. Get dressed up for no good reason, complete with makeup and jewelry.
6. Listen to music while you’re cooking dinner or doing household chores to keep your mood stable and happier.
7. Bring back an old hobby that you loved doing before the kids were born and make it a priority in your life.
8. Make plans to do something that you’ve never done before, just be certain you have a sitter ready to take the kids if your partner can’t stay with them.
9. Have a weekly social date with a close friend over a cup of tea or coffee to just socialize about life, interests and whatever else makes you happy.
10. Enjoy making a blanket fort with your kids and climb in to curl up and enjoy some childhood laughter after a long day.
11. Get outside and enjoy a nature walk or stroll around your community to soak in the sunshine and fresh air.
12. Plan a spa day with girlfriends complete with manicures and pedicures.
13. Make a reading bucket list and read at least thirty minutes every night before bed.
14. Make a list of things you want to do in the next month and enjoy the awesome feeling of accomplishment each time you check something off that list.
15. Start using meditation apps to feel more balanced during a busy day of motherhood.

These are all just a few self-care tips to make you a better mom. Each of these self care tips to be a better mom can be squeezed into even the busiest of schedules. Following my advice will help you feel better, act happier and really have a chance to keep your mind in a peaceful place.

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Do your mornings look like utter chaos? If your mornings are like most moms, you’re flying by the seat of your pants from sun up to sundown. Mornings don’t have to be this stressful, and they don’t need to be this hard. A good morning starts the night before. With some time management tactics, your mornings will go from chaos to stress free! Here are things you can do to simplify and de-stress your morning routine.

Pick out your clothes the day before

Decide what outfit you will wear each day, or even for the whole week, the night bef

ore. Be sure to do this with EVERYONE in your household. It will make getting dressed a breeze for the whole family! Make sure everyone has their clothes laid out before bed each night.

Pack lunches the night before

Mornings are chaos, don’t wait until the morning of to make your lunches for the day. Instead pack them every night, and plan your lunches for the week on Sundays to make sure you know what you’re making each night.

Make your to do list right before bed

This will help you rest easy and make sure you don’t forget to do something the next day. Take out a sheet of paper and dump your brain onto that paper. Then, take a look at your items and organize them into a logical to do list.

Avoid all electronics until you’ve had breakfast and gotten ready for the day

Phones and tablets can suck the time right out from under you. Your email, Facebook notifications, and the news can wait until you’re ready for the day.

If you struggle to fit everything in, get up earlier

If you find yourself constantly rushed in the morning, you have too much to do. This means you need to be waking up earlier. Make a list of all the things you need to do in the mornings and work backward to find out when you need to get up each morning. If needed, wake up earlier.

Plan for breakfast the night before

Before you go to bed, you should have breakfast thought out and prepared as much as possible. This will make it easy to get breakfast on the table or on the go before everyone has to leave without the stress of rushing around in the morning.

Put your keys, work bag, backpacks, and purse by the door

Before you go to bed, make sure everything you need to take with you for the day is conveniently located by the door. This will make sure you don’t forget anything, and everything is ready to go.

You don’t need to wake up hours before you leave in order to tackle your mornings. Focus on implementing a few helpful tips the night before and in the mornings to make things run smoother.

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Here are eight tips to get fit today:

Plan your goals. Why do you want to do this? What do you hope to achieve from it? When you know your goals upfront, you have a clear focus on what you’re working toward and this will be your motivating factor throughout the process.

Set realistic goals. Just as important as setting the goals is that you make goals you can stick with. Be sure these are attainable goals or you will only frustrate yourself when you don’t make them.

Get your diet straight. There’s more to health and fitness than just exercise. Many experts will even say the diet is more important than the exercise you get when it comes to total fitness. So take the time to eat right and adjust your diet, if needed.

Don’t assume your salads are healthy. You might be surprised at how many calories can actually be found in a typical salad, especially the ones you buy instead of make yourself. If you add dressing, that’s even more.

Find a friend. It’s always more fun with a buddy, right? You are more likely to stick to your fitness goals each day if you have a friend to do it with you. There will be accountability and added motivation.

Use a journal. A journal is a great way to keep track of your diet and fitness, assess your goals, and also to talk about your feelings throughout the process. It can keep you in a good frame of mind so you are focused on getting fit today, tomorrow, and for many weeks to come. We love this one

Don’t skip meals. This is one of the worst things you can do and it can throw your body out of balance, cause you to retain water or excess fat, and it makes you feel sluggish. Eat regular, small, healthy meals instead and keep your energy up throughout the day.

Listen to your body. Finally, this is an important step. If you feel tired, go ahead and rest. If you feel you need an off day, take it. You should listen to your body (not always to your mind) when it comes to getting fit. Don’t overdo it or push yourself too hard. This can lead to injury, or to lack of motivation to continue with your plan.

With these eight tips in mind, you’re ready to start on your path to a healthier you. We’ll be here cheering you on. You can do it!

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How Do Moms Find Time to Exercise?

Whether you have a newborn or a toddler, you may find it difficult to find time to exercise. Between changing diapers, preparing meals, and giving your child attention, it can be difficult to find time for yourself. When you do find time, exercise is often put on the back burner. However, it offers many benefits. The fitter you are, the easier it will be to play with your child. You can boost your energy and lose any weight you may have gained during pregnancy. 

So, how do moms find time to exercise? Here are some ways to make working out a part of your routine.

Make the Most of Nap Time

While your child is napping, why not squeeze in a quick workout? Pop in a workout DVD or use the Wii Fit, put any home exercise equipment you may own to use, or grab some headphones and dance to music in your living room. You can also work on some strength training exercises while your child is sleeping.

Bring Your Child Along for a Workout

Walking and jogging are both great forms of exercise. More importantly, it’s easy to do them with your child in tow. Take your child on a walk with you. They even make strollers intended for moms who jog, so you can push your child along with you!

Take a Mommy and Me Exercise Class

If you want to do something fun with your child, why not take a Mommy and Me exercise class? There are many different types of Mommy and Me exercise classes you can choose to take, so you’re bound to find something that interests both you and your child. Whether it’s Mommy and Me Yoga, Mommy and Me Zumba, or a general Mommy and Me Fitness class, this can be a great way to exercise without needing to worry about a babysitter.

Look into Gyms That Offer Childcare

If you’re interested in working out at a gym, why not find one that offers childcare services? Many gyms have childcare facilities that offer fun activities for children, such as bowling or movie time, while their moms work out. The cost of childcare may be included in your gym membership or it may be a small additional fee that you can add onto your gym package.

These are just a few of the many ways moms can find time to exercise. Fitting a workout into your routine may not be easy, but it is possible!

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