Our sleep cycles are incredibly important — and getting enough restful sleep can make the world of difference when it comes to our energy levels! But with the pressures of modern life such as work, family and social commitments piling up, hitting the proverbial pillow at a regular hour is becoming an increasingly distant dream.
The thing is — without proper sleep, our productivity and well-being take a serious hit. So, what do our sleep cycles have to do with all this?
When we’re asleep, we go through different stages of being awake or being in deep restorative slumber. These stages are known as Non-REM (rapid eye movement) and REM (rapid eye movement) sleep cycles and they each play their own vital role in replenishing the body’s energy reserves.
During Non-REM sleep, which makes up about 75 percent of one's entire sleeping time, heart rate and breathing slow down significantly; meaning that cells can properly regenerate during this time. Furthermore, proper tissue growth in muscles and bones occurs during Non-REM sleep — making it key for athletes or anyone who requires physical strength for their job! On top of that, hormones like HGH (human growth hormone) are released during Non-REM; helping us stay leaner longer!
In REM sleep meanwhile — we experience vivid dreams due to heightened brainwave activity — which helps keep our brains sharp! Most importantly however — non-REM AND REM gets repeated throughout the night several times over until we finally wake up feeling refreshed and energized.
So chronic lack of the right hours of rest can set off a wave of patterns such as fatigue during the day; hormonal imbalances setting you up for mood swings or weight gain; poor concentration making your work suffer; weakened immunity preventing your body from fighting off disease etc. It is safe to say that getting adequate amounts of quality shuteye is essential for optimal energy levels!
To ensure that you get enough restful sleep every night — establishing a regular bedtime routine is key. Aim to turn off all screens at least an hour before going to bed and start winding down by reading a book or engaging in a light stretching session; relative darkness should be enforced within the bedroom too so opt out from having lights on while trying to snooze if possible. And lastly don’t forget to avoid large meals before hitting the sack as digestion problems might disrupt your slumber!
Need more tips on getting better sleep? Check out: 11 steps to a better night's sleep.
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Being a stay-at-home mom is undoubtedly one of the most rewarding, yet exhausting jobs you can have. Whether you are new to being a stay-at-home mom or have been doing it for years, chances are that you’ve experienced the physical and emotional exhaustion that comes with the job. Let’s take a deeper look into why being a stay-at-home mom can be so exhausting.
The Physical Exhaustion
Being a stay-at-home mom means that your entire day revolves around taking care of others—your kids, your spouse, and even your extended family. From waking up early to get breakfast ready for everyone in the house to making sure all activities are taken care of throughout the day and still having energy left to put the kids to bed at night, staying at home with your kids can be physically draining. When you have infants and toddlers, there is a lot of bending, lifting, and carrying, and that is all in addition to burning the candle at both ends when they are up at night. Even if you don’t need to leave the house during the day, there is still plenty of physical labor involved in running a household such as laundry and cleaning. In addition, if you do decide to go out in public with children in tow, there will likely be extra running around—literally!
The Emotional Exhaustion
In addition to all the physical labor involved in caring for your family as a stay at home mom, there is also an emotional toll that can come with it. No matter how much you love being home with your children and family members, it can still be emotionally taxing because of all the demands placed on you every day. Not only must you provide food and shelter for your family but also make sure their emotional needs are taken care of as well. This means constantly checking in on them emotionally and finding ways to bring joy into each day no matter how exhausted you may feel yourself.
It can also be emotionally draining when trying to figure out what works best for each member of your family—every person has different needs and wants which means that finding ways to meet those needs without sacrificing too much of yourself takes time and effort. And let’s not forget about trying to find time for yourself! Taking breaks away from parenting duties often gets pushed aside due to exhaustion or lack of time or resources but carving out “me time” is just as important as taking care of everyone else!
Being a stay-at-home mom certainly isn't easy but it can absolutely be worth it when done right! Although it's impossible (and unhealthy) not to experience any exhaustion while raising children at home full time, understanding why this feeling comes up can help us combat it more effectively by finding ways to better manage our time and prioritize our own needs alongside those of our families. With some self reflection and simple lifestyle changes we can make sure we take care of ourselves both physically and mentally so that we can enjoy our journey as moms even more!
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As a mom, you know that taking care of yourself is essential to taking care of your family. But with everything on your plate, it can be tough to find the time (and energy) to take care of yourself. That's why I've put together a list of the best self care rituals for moms—rituals that are quick, easy, and effective. So whether you're looking for ways to reduce stress, get more sleep, or just feel better overall, these self care ideas are sure to help.
Get More Sleep
One of the best things you can do for your health is to get enough sleep. When you're well-rested, you have more energy, you think more clearly, and you're better able to handle stress. But when you're running on empty, it's all too easy to snap at your kids or make poor decisions. So how can you make sure you're getting enough shut-eye?
First, establish a bedtime routine and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends. Second, create a relaxing environment in your bedroom by investing in comfortable sheets and pillows, using blackout curtains or an eye mask to block out light, and setting the temperature to a comfortable level. And finally, avoid using electronics in bed—that means no TV, no laptops, and no phones. Instead, try reading a book or listening to calming music before falling asleep.
Eat Better
You are what you eat—and that's especially true when you're a mom. Eating nutritious foods helps improve your mood, gives you more energy, and keeps your immune system strong—all things that are essential when you're juggling motherhood and everything else in your life. So how can you make sure you're eating right?
Start by planning ahead. Meal prep on the weekends so you have healthy food options during the week. And pack snacks for yourself and your kids so you're not tempted by unhealthy junk food when hunger strikes. When it comes time to sit down for a meal, make sure half of your plate is filled with fruits and vegetables, one-quarter is protein (think beans), and one-quarter is whole grains (like quinoa or brown rice). And drink plenty of water throughout the day to stay hydrated.
Take Time for Yourself Every Day
In addition to getting enough sleep and eating well, it's also important to take some time each day just for yourself. Whether it's reading a book while your kids are napping or taking a yoga class after they go to bed at night, carving out some "me time" is crucial for maintaining your sanity as a mom. And don't worry if you can't do it every day—even 10-15 minutes of alone time can make a big difference in how you feel.
As a mom, self care is essential—but it doesn't have to be complicated or time-consuming. By incorporating some (or all) of these simple self care rituals into your daily routine, you'll feel happier, healthier, and more balanced—which means you'll be able to give your best self to your family every single day.
For more Self Care Rituals, See Part 2.
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We've all been there. You're trying to get to sleep but your mind is running a million miles an hour. It's like your brain is running a race, and it's hard to shut it off as you are staring off into the darkness. Whether you're worrying about the day that just passed or anxiously anticipating the day ahead, it can be difficult to drift off into dreamland when your thoughts are spiraling out of control. Here are some tips on how to calm your racing brain and ensure that you get a good night's sleep.
Drink Ningxia Red During the Day
Ningxia Red is a delicious, nutrient-dense drink made with wolfberry puree, and other super fruits like blueberry, pomegranate and other natural ingredients. This drink packs a powerful punch of antioxidants and minerals that help nourish your body while calming your mind. Enjoy Ningxia Red in the morning or afternoon for added energy, and its benefits last as it also enhances your relaxation so you get better sleep. I was surprised at the sleep benefits of this drink because I got it specifically for it’s energy boosting power. But it packs a punch for both!
Diffuse Essential Oils
Essential oils are incredibly versatile tools for calming an overactive mind. Try diffusing essential oils such as Lavender, Peace & Calming or Stress Away for added relaxation benefits at bedtime. I have used each of these in turn. If I just generally need relaxation, I use Lavender, if I’m feeling anxious about the next day, I use Peace & Calming, if I am super tense and stressed out, I use Stress Away. If diffusing isn't an option for you, apply the oil topically on the bottoms of your feet or behind your ears for similar effects. You can also make a room spray with some witch hazel and a few drops of essential oil.
Journal Your Thoughts
When our minds become overwhelmed with thoughts it can be helpful to write them out on paper instead of trying to keep them in our heads. When we take these swirling thoughts from our heads and put them down on paper they become tangible items that we can address one by one instead of leaving us feeling like we're spinning out of control mentally. Journaling is also therapeutic because it allows us to find creative solutions to our problems that we may not have thought of before writing them out on paper. This has been so helpful for me and I often use this for ideas that pop into my head at all hours of the night. Once it is written down, my brain can rest.
Pray
Finally, try praying before bedtime. Prayer offers comfort during difficult times and can help clear away mental clutter so that you can relax enough to drift off into dreamland peacefully. Even if prayer isn't part of your regular practice this could be a great time to start! Quieting the mind through prayer can be incredibly effective in helping reduce stress and anxiety so that you can get some much needed restful sleep each night without any racing brain chatter interruptions! Plus, prayer helps us remember to stay thankful even in moments when our minds feel overwhelmed by worry or fear - which often leads us naturally into relaxation and peace! So give yourself permission tonight (or every night!) to take some time for yourself - and then let go and let God - knowing that He will provide what you need both today and tomorrow!
A racing brain makes it difficult to fall asleep at night. If you find yourself struggling to silence your thoughts, give one of these four methods a try. These are my tried and true solutions and they make bedtime so much better! Ningxia Red helps relax your body and mind, while diffusing essential oils like lavender creates a calming environment in your bedroom. You may also benefit from journaling your thoughts before bedtime and/or spending a few minutes in prayer. With consistency and patience, you can train your brain to quiet down so you can get the restful sleep you need. It is a journey, and some days will be more difficult than others, but getting a good night’s rest is possible!
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When I was pregnant with my 7th child, I was depleted. I was so exhausted that I was falling asleep at the dinner table every night. A friend recommended this antioxidant drink to me, and I was desperate, so I tried it. The very first day, I drank some in the afternoon just before my energy levels usually tanked. I went through the afternoon and surprisingly stayed awake through dinner. In fact, I was awake until 10, which was impossible before! I never felt a rush, and I never had a crash; I just kept going. I kept drinking it, and it had the same effect every day. I drank a whole bottle during labor and delivery and then kept drinking it throughout my time breastfeeding. It was my lifesaver with such little sleep. I have not stopped drinking it because of its continued benefits!
