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.

Here are some more articles you might love!

• 12 Things you Should Clean Right Now
• How to Stay Organized as a Stay at Home Mom
• How to be a Positive Parent when you are Exhausted 

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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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