Sleep Deprived? Try these body-mind hacks.
Sleep deprivation is often an unfortunate part of parenthood. The day before I had my first daughter eight years ago, a seasoned friend well-versed in the realities of motherhood told me my sleep would never be the same. I remember thinking, What? Never? Nah, not me.
Yes, yes me.
Even though my girls are well beyond the ages when nightly waking is common, the disruptions and challenges of the last several months have brought on night waking with bad dreams and simply wanting to be close.
So, while I write this, I eat another bite of humble pie, because indeed it’s true- my sleep has never been the same since becoming a mom. I can fight this, and I still try to sometimes, but the wiser part of me knows the sooner I accept my reality, the easier it is to move through it.
So I offer these practice-based tools to support you through your own sleep deprived challenges, gathered by my own personal experience, and via expert resources in holistic and integrative health.
Hydrate!
Ah, yes, drink more water. You’ve definitely heard this before. When it comes to sleep deprivation, hydration is even more important because a sleep-deprived body is an inflamed body. Inflammation can lead to pain, headaches, digestive issues, and more. Even better than plain water is enhancing your water with a half a lemon squeezed along with a pinch of Real Salt, a fantastic source of trace minerals and electrolytes.
Eat Nutrient-Dense Foods
When we’re sleep-deprived, we’re not likely to be motivated to prepare elaborate meals, yet most fast foods and many convenience foods are lacking in nutrients that we need even more of when we’re depleted! Instead try these nutrient-dense, mineral-rich, real foods that aren’t a lot of hassle:
Roasted veggies like broccoli, carrots, sweet potatoes, Brussels sprouts (cut and toss in olive oil and sprinkle with Real Salt and roast at 400 for 15-20 min). I love to top my roasted veggies with a yummy sauce like Sir Kensington’s Chipotle Mayo.
Boiled egg with real salt and pepper with kale chips
Nut butter (cashew, almond, peanut) with celery
Bone broth (sip in a mug like tea!)
Avocado on toast, topped with Everything but the Bagel seasoning
Olives, nitrite-free turkey pepperoni and almond crackers
Almonds, cashews, or pecans with a piece of fruit
Try Yoga Nidra
Yoga Nidra is a specific style of mindfulness meditation that offers tremendous benefits for your body and nervous system. The claim is that 30 minutes of Yoga Nidra practice is equivalent to 2 hours of sleep. While I have not been able to find actual studies to confirm this, it makes sense that an activity that calms the brain and nervous system would leave us feeling more rested. I love the free app InsightTimer that has literally thousands of guided meditation practices. Give it a try and see what you notice!
Get low and go slow
This recommendation comes from a mentor of mine, Carrie Contey, PhD. When we’re sleep-deprived, rather than overdoing it with caffeine and trying to keep going at your normal pace, give yourself permission to slow way, way down. Moving slowly conserves energy. Get low simply means get your body on the floor, or outside in the grass, a practice known as “earthing.” I talk more about earthing and other tips in my free Guide to Getting Better at Stress. Check it out here.
Do less on these sleep-deprived days, not more. And certainly don’t beat yourself up! Often, sleep deprivation as parents is out of our control. And as the saying goes, this too shall pass.
Brandie Mitchell, RN, NC-BC
Real mom, wife, friend, nurse, and coach doing the work of being human.