No matter what you do to earn a living, if you aren’t getting a good night’s sleep, you’re going to be miserable, irritable, and just plain stressed.
With children, household responsibilities, a spouse, etc, it’s STILL hard for us work at home moms to create sleep hygiene for us. We need to be able to function with all that we got going on. We can’t pour into anyone or anything else if we are empty. Yes, we are the boss of… well pretty much everything when we work from home, but sleep doesn’t always come easy for some of us.
We can’t pour into anyone or anything else if we are empty. Yes, we are the boss of pretty much everything when we work from home, but sleep doesn’t always come easy for some of us.Tweet
So what can we do to make sure we sleep and sleep well?
*Note: This post does contain affiliate links. Clicking on them is free, but if you choose to make a purchase, I would earn a small commission.
1. Keep Work Out of the Bedroom.
This is hard. Especially, when you want to work and chill. However, these two don’t mix. At least in the bedroom, they don’t. Don’t check any emails, voicemails, messages, or work-related social media groups in bed or in the bedroom. I made this mistake for a long time and I couldn’t even relax without the urge to check on something I might have left undone.
Plus, the blue light and bright screens from our devices will wake our brains and we already spend most of our time in front of the computer.
For Windows 10 computers, there is a setting that allows our screen to go into Night light mode at a certain time of the day. Google search “night light” and the make and model of your computer. I have mine set for 10 PM. This is useful for those of us to teach late at night.
2. Adjust Your Schedule.
For us online ESL teachers, if possible, select a schedule that allows you to earn as much as you can while still making room for a minimum of 7 hours of sleep. Earning money is good, but it won’t matter if we’re so sick, we have to our your earnings to buy meds or pay for expensive doctor’s visits. We have other things to do with what we earn. I don’t know about you, but I don’t work to fill the pockets of people I don’t live with.
This might mean that you need to find a company or two that will allow you to work the hours you want, spend time with your family, unwind, and get some sleep.
Related Post: 46 Ways to Stay Calm During a COVID-19.
3. Say “No” and Say It Often!
Listen! There is just some tasks we should just decline. Yes, those invitations keep rolling in and you’ve added up the money you could make, but sleep deprivation WILL affect your work and your life. If will affect your work speed, endurance, stamina, and resilience in the classroom or while on the clock.
As work at home moms and dads, the person we need to say “no” the most to is ourselves. We are good at pushing ourselves to see how far we can go and how much money we could make if we just took one more class, one more call, one more of one more of one more.
4. Adjust Your Sleep Environment.
As I mentioned before, you need to keep work outside of the bedroom. What you need to bring into the bedroom are things to make your room the ideal place to sleep once you’ve shut down your computer.
Your room should be dark, cool, and quiet. That means that you might need to invest in some blackout curtains, turn down the heat, and invest in a white noise app or machine.
It might also help to have the right mattress, sheets, blankets, and pillows to soothe your tired soul to sleep. I tend to shop at Target for most of my bedding. They have the cutest and most affordable selections for the home. I just order these lovely sheets for my bedroom.
5. Relax Without the Guilt.
I don’t know what it is about it, but every time I lay down for a nap, do some yoga, or go somewhere without my son, I feel a twinge of guilt that keeps me from completely relaxing. In these moments, I think about all the things I’m not doing with my son or how I don’t do enough with him, but I have the “nerve” to want time to myself. The gall to want to be sans child for a freaking moment!!!!
That is the enemy right there. We have the right to relax as much as we can.
Related Post: 0% Chill. My Mission To Self-Heal.
6. Check Your Diet!
What you eat and drink will cause inflammation to the body, including the brain. The foods we love can have an affect on our mood and overall functionality.
We need to make sure that we avoid foods and drinks we are allergic to.
Avoid foods and drinks that exasperates our depression (alcohol, grains, dairy) and anxiety (chocolate and coffee) if this is something that we’ve already been diagnosed with. I have. This may mean that you need to get tested for allergies and try an elimination diet (AIP or WHOLE30).
7. Try Some Supplements.
If you’re the anxious type like me, you’ll need some supplements that may help you stay calm throughout the day and even help you calm down before bed, no matter when you go to bed.
*Please consult with your physician first. I’m not a medical professional.
I personally recommend: Natural Vitality Calm, The Anti-Stress Drink Mix, Magnesium Supplement Powder.
I’ve been taking this for over a year. Sometimes, I take it before bed and I give my son the kid’s version before bed. Sometimes, I can take during the day. It doesn’t make me drowsy at all. Taking a magnesium supplement has reduced my anxiety, mood swings, muscle spasms, and this weird feeling I’d get that made me feel like I wasn’t getting enough air.
ASUTRA Topical Magnesium Chloride Oil Spray, 8 fl oz
This is a great substitute for taking the Calm supplement or even taking an Epsom salt bath. Some of us just don’t have time to soak in the bath often.
I just spray this on after taking a shower BEFORE applying any butters or oils to your skin. Let this dry first.
Related Post: 7 Non-Negotiable Tips for Self-Care
8. Ask for Help!
Just because we work from home, that doesn’t mean we got everything under control. Your spouse might have to become more hands-on when getting the children ready for school or for bed. You might have to ask a family member or friend to come over and just sit with the kids for an hour or two.
Just know that it’s okay to ask for help. We need all the help we can get while raising little people.
Let me know what you do to make sure you get enough sleep. If you care to be transparent, how has sleep deprivation affected your life? Please share in the comments below.
In the meantime, check out these sites for more tips to get sleep.
1. 10 Tips to Improve Sleep for New Moms.
2. 6 important reasons why moms need to (unapologetically) prioritize their sleep.
3. Tips to help the tired mom sleep more, better, and longer.