587 Confessions of an Upset Mama! Sleep Matters

When was the last time you had a good night’s sleep? Waking feeling refreshed with more increase in energy than when you went to bed. Sleep matters.

Summer vacation takes us far away from good sleep patterns. But with school and routines, sleep matters.

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Our children tend to train us in the sleep patterns instead of how they need sleep. Sleep matters.

Getting a good night’s sleep is as important as fitness and nutrition. It’s part of our lifestyle. But with the busyness of life, our sleep suffers. And how does that affect you and the family?

Crabby and cranky children. Moody and touchy girls. Stubborn and defiant boys. And that leaves momma upset and soon to be a graying hairline.

Sleep matters!

The sleep cycles include non-rapid eye movement (NREM) and rapid eye movement (REM).

• Non-Rapid Eye Movement (NREM) is quiet sleep.
  1. Blood supply to the muscle is increased.
  2. Energy is restored.
  3. Tissue growth and cellular repair occurs.
  4. Hormones for growth and development are released.
• Rapid Eye Movement (REM) is active sleep. The brain is active and dreaming occurs. The body can twitch too.

The sleep cycle is about every 90 minutes. For babies, it’s 50 minutes.

Sleep needed per age groups per day.

• Newborns to 12 months: 14-16 hours
• 1 to 3 years old: 12-14 hours
• 3-6 years old: 10-12 hours
• 7-12 years old: 10-11 hours
• 12-18 years old: 8-9 hours
• Adults: 7-9 hours (can decrease the older you get)

Research shows that women are twice as likely to have trouble falling or staying asleep. As we age, we get less deep sleep.

The K.I.S.S. ~ Create your bedtime routine! Turn off your day!

Keep in mind that creating a bedtime routine for the family helps keep everyone on schedule. Also, going to bed when your husband goes to bed increases communication and intimacy. If you work different shifts, you have to work harder to make time to communicate and for intimacy.

1. Go to bed and get up at the same time everyday.
2. Personal hygiene. (Brushing teeth, brushing hair, washing face, spritz of smelly goodness, bath time, etc.)
3. Lead with quiet. Calm your mind. (Read a book, meditation, prayer, journal)

Turn off your “blue light” (tv, tablets, phone, computers, etc.) approximately 1 hour prior to bed. If you can do 2 hours prior to bed, even better. However, realistically, most of us can’t fit that in. So do what you can in this area.

Sleep matters!

 

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Music by Mandisa – Overcomer

http://www.mandisaofficial.com

Cover Art by Jenny Hamson