Tag Archives: sleep

Looking After Yourself

It sounds selfish right? It’s not. If you don’t look after yourself (whatever that means to you) then you don’t have much ‘to give’. You inherently know this. You feel this. And I know there are a lot of reasons as to why you don’t prioritise yourself. I have been there (burnout first time round) and I have been there again (you need an MRI because we think you’ve had a stroke) plus all the other ‘niggles’ that are a drain on you and others around you (soooo tired, no energy, not fun to be around, my back hurts).

Last night I wrote my ‘to do list’ for today a different way:

  • 5 minute cardio workout (yes, 5mins!) while my toddler eats brekky
  • Montessori Toddler/Parent group 0930-1130
  • 10 minute meditation while my toddler naps
  • Plan-free afternoon except pick up some milk
  • 10 minute home pilates after my toddler goes to bed

What are you going to do today that is JUST for you? Something that makes you FEEL GOOD? Please leave your 1 ‘just for me’ thing in the comments section. Would love to have more ideas!

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Sleep Tips & Meditation To Feel Energised

I have just finished a meditation challenge and what a week to do it in. Bah! My toddler has had a crazy week (not just on the full moon!) and doing this meditation challenge has helped me to:

  • feel more energised (what every sleep deprived mom needs right?)
  • release physical tension (I lie down to meditate)
  • release emotional cr*p from relentless toddler meltdowns
  • feel more refreshed (even when my to do goes round and round in my head while meditating)
  • in all honesty, it was just what I needed to cope this week (I just didn’t know it!)

I have created 10 daily sleep tips including a 10 minute meditation to help sleep deprived moms feel more energised. Get better sleep and get an energy hit here!

Sleep Deprived Moms

If you are looking for a community of sleep deprived moms head over and like this Facebook group: Sleep Deprived Moms.

If you are a sleep deprived mom (or know one!) looking for support and ideas to have more energy, sleep better and feel good, I’d love to see you in our recently formed group.

xxx

How To Relax When You’re Sleep Deprived

meditation.jpgThis is where you would’ve found me if you’d have knocked on my door 10 minutes ago. Lying down, eye pillow & blanket on, surrounded by mess. This is how I have learned to relax as I slowly creep out of my chronically sleep deprived state. Usually I would tidy everything up, put on some suitable clothing, create a ‘meditation space’, have a cup of tea, settle in, meditate, journal. You get the picture – lovely and all but time consuming and tiring!

I have learned the hard and scary way (see previous post here) that I need to just stop and drop 🙂 I don’t use baby/toddler nap time to do the dishes, laundry, houseclean or cook anymore. Uh uh. No thanks. It’s not worth it.

As soon as my toddler was in her bed this is where I laid down. There’s nothing better than getting to lie down and meditate, especially if you’re sleep deprived. Here’s a sample of what I was listening to! 

Chronic Sleep Deprivation & Exercise

exercise

After being told I had chronic sleep deprivation by a neurologist who thought I’d had a stroke, I thought I’d “just” have to get more sleep. I say “just” but for anyone that has breastfed, that in itself is quite a challenge! But no, it requires a big change in everything, including exercise.

I have had to shift my thinking about this because I had gone from a bit of a fitness nut pre-pregnancy, then to a bit of a wobbly mess with all the relaxin in my body during pregnancy when I attempted to even go walking for 1/2hr, to putting the needs of my bub WAY ABOVE mine, resulting in virtually not much exercise at all to be honest. Well, the occasional pilates and yoga but it was like starting from scratch as I now had to learn about post-pregnancy body and what that now meant to me (hello back spasms, weak core, no cardio fitness). I’m so fortunate to have an amazing pilates teacher that has helped me with all of this since my bub was 3months old.

But with chronic sleep deprivation my hormones were way out of whack. And still are. It’s going to take time. As in months and months of time, and ‘me time’ to do some exercise to help get those hormones back to normal. Giving myself some time to exercise has meant I needed to get my head around the ‘how to’. So it sounds like a great plan to get up before my toddler and do some exercise right? Isn’t that what ‘they’ suggest? That doesn’t happen very often as I’m sleep deprived right? So I need sleep!

So now I practice my pilates and yoga at home when my toddler is awake. At first I thought this was selfish. Taking ‘our’ time together from her (mama guilt eh?). But now I finally see that this gives me more energy for myself AND for her, and I am setting a good example! She no longer thinks that it’s just daddy that runs, swims and rides. Mum exercises too! And she gets in on the action while I’m on my yoga mat or when I’m using the chi-ball. I’m still surprised how much she enjoys this time and knows that the chi-ball is mama’s – too cute.

And I’m slowly getting back into the brisk walking thing (fancy new shoes always make it more enticing!) to help regulate my hormones too. This takes a little more negotiation. My toddler can either get in her fancy ‘bub’ pram from when she was a baby and come with me or stay home with dad while I walk around the suburb for 1/2hr. Her choice. BUT she now knows that she has to stay in the pram as mama needs to exercise. Just liked she understands that mama has to go to her pilates classes at Claudia’s house. So far so good!

IF for some reason I can’t fit some exercise in then I do a relaxation practice called ‘yoga nidra’ as it has been proven to help balance and strengthen the endocrine system (and therefore my hormones). I have made a free relaxation for you to try if you are in a similar situation (sleep deprived/hormone whacked/tired). It’s a tough place to be in and it does require getting serious about making changes. Please ‘like’ this post if you are in a similar situation (sleep deprived/hormone whacked/tired) and leave a ‘comment’ about what you’re doing to get out of your sleep deprived life!

I’m So Tired…

I hear it all the time (and not just in my own head when I wake up by the ‘mama! mama! mummy!’ call). Personally I don’t have a great track record when it comes to sleeping. Nightmares for as long as I can remember (and no I haven’t grown out of them yet!), back pain, shift-work, pregnancy, breastfeeding relentlessly for 2 years (as in every 1.5-2 hours over night) and now hormone imbalance caused by chronic sleep deprivation (hello ‘that hospital visit’). Oh and I can’t forget the full moon (we truly are connected to everything around us)!

Even when someone doesn’t admit to being tired it shows up elsewhere…baggy eyes, quick to get angry, feeling flat, anxiety, coffee+++, the list goes on.

I would love to hear from you about what keeps you from getting decent sleep! And anything you do that helps (even if it doesn’t solve everything). So leave a comment below and who knows how many people will find your tips useful!

The main thing that has helped me, because it does more than an immediate fix, is guided relaxation. If you want to give it a try, this is a non-woowoo guided relaxation I have made to give you more energy. It’s short (10mins), FREE, and you get to lie down 😉 

 

 

 

 

Athletes and meditation – get the edge!

My husband is an athlete. He has represented his country in triathlon and is now training to compete in an Ironman. With a busy schedule of work, family and training, he needs any ‘edge’ he can get. He also knows that sleep is a critical part of training and yet that seems to be really hard to do sometimes! So he does what I do when I need a big dose of energy, he lies down and listens to a guided visualisation. If you need an energy boost or are looking for an ‘edge’ in your training, get your FREE energy hit straight to your inbox.