Calling all moms! Are you tired? Because I know I am.
Maybe you’re tired because you’re a mom boss. Maybe you’re tired because you just returned to work from maternity leave. Maybe you’re tired because 2018 was a long. long. year. But no matter what, every mom deserves a good night’s sleep in 2019.
What’s that? You’re laughing? Well, I am dead serious.
*Flashback to pregnancy*: everyone you talk to congratulates you with a warm welcome to the Tired Mom Club.
“Get ready to sacrifice your sleep for a few years,” they say.
“It’s all about getting up when baby gets up,” they say.
“You’ll be lucky if you can sleep when the baby sleeps,” they say.
“I’m six years in and still tired,” they say.
I’m sorry…congrats? What is there to celebrate?!
If you ask me, losing sleep is one of the most problematic myths about parenthood. First, because your little ones need sleep even more than you do. And second, you need sleep too!
Today I’m sharing a little sleep education and the benefits of getting a good night’s sleep. So if you’re ready to be NOT tired, read on! Sleep in 2019 is possible especially if you decide it is your year to prioritize rest.
Sleep in 2019 — Why Sleep?
Let’s talk about why sleep is so important…I’m putting my teacher hat on for a lesson on sleep.
Real talk: we all know how hard it is to focus on anything when we’re running on too little sleep. Absorbing information is only half the battle, though. Well actually, if we’re getting technical, it’s only a third of the battle.
Our brains divide learning and memory into three functions: acquisition, consolidation, and recall. In other words, to successfully learn new information (and then remember what you learn), our brains have to receive information, create a memory of that information, and then finally, store that information so we can access it later.
The beginning and the end of this cycle (the acquisition and recall functions) really only occur when we’re awake. Consolidation (the function of creating memories), on the other hand, takes place when we’re sleeping.
So, that foggy feeling you get when you haven’t slept much, your brain is pudding, and you can’t remember a thing? That, tired mama, is a real, science-proven phenomenon. Even if you manage to focus on learning when you’re awake, when you aren’t sleeping well or getting enough rest, it’s only a matter of time until the mental exhaustion, stress, and anger kick in. #thestruggleisreal.
Obviously given my teacher roots, I’m a firm believer that learning and education should be a lifelong pursuit, which means getting a good night’s sleep is non-negotiable! And in case that wasn’t enough science to convince you, a few more benefits of sleep worth noting:
- Good sleep supports body function. From intellectual function, alertness, and mood to molecular and energy balance, sleep services all aspects of our bodies and affects almost every tissue in one way or another.
- Good sleep is crucial for physical growth and mental development. It’s during sleeping hours that growth hormones are secreted to help baby gain weight and cytokines are produced to fight off infections and build up the immune system.
- Good sleep encourages better health. Adults who regularly sleep 7-9 hours per night see significantly lower rates of obesity, high blood pressure, stroke, infections, depression, diabetes, inflammation, hypertension, heart disease, heart attacks, and heart failure.
- Good sleep positively impacts daily life. People in that 7-9 hour snoozing range have reported higher satisfaction with their sex lives and better performance at work, and take fewer sick days than people who typically sleep less than 7 hours a night. Can I get an AMEN?! More sex and less illness — sign me up!
Sleep in 2019 — How much does my family need?
When you’re a zombie mommy (aka mombie) in the morning, it may feel like you need a full winter hibernation to get back to operational. But the crazy thing about sleep is that our needs change, and as we get older we don’t need as much sleep.
For that perfect morning #wokeuplikethis selfie, adults need 7-9 hours of sleep in 2019, yes EVERY night. And regardless of the total number of hours, good quality sleep on a regular schedule is equally as important to wake up feeling rested.
And the kiddos? They need even more sleep than mom and dad. Generally…
- Newborns need 14-17 hours a day (including naps)
- Babies need 12-15 hours a day (including naps)
- Toddlers need 11-14 hours a day (including a nap)
- Preschoolers need 10-13 hours a day (including a nap)
- School-aged children need 9-11 hours a night
- Teens need 8-10 hours a night
Sleep in 2019 — The year of self-care
To every new mother, mom boss, and mompreneur out there, get out of the Tired Mom Club. You don’t have to accept the idea that sleep is a luxury you’ll live without for a few years. Hear me say this: getting good sleep is not selfish. Good sleep is a great practice of self-care which is definitely the trendiest mom topic of 2019. Hop on the self-care train, mama. I promise you won’t regret it!
If you’re not sleeping enough, make some changes to your routine. If your little one’s not sleeping, address it. Sleep is too important for all of us. And if you need some encouragement along the way, you know where to find me for tips and tricks.
Need more help? Let’s work together on a customized sleep plan for your family. Because 2019 is the year for the whole fam to sleep like a (well-rested, happy) baby 👊👶