Nothing boosts your energy like a great night's sleep. On the other hand ... have you noticed how fatigue and insomnia seem to hang together? Not fair! Your body feels exhausted, yet when you lay your head upon that restless pillow your brain goes into overdrive. You toss and turn, count sheep, recite the alphabet backwards, pray, squeeze and relax body parts -- nothing works except the sound of your alarm clock the next morning. Too late.

As a woman who suffered with both fatigue and insomnia, I was desperate to find answers. I scoured the Internet and talked with professionals and friends. Through this research I uncovered easy-does-it remedies out of the mouth of babes, literally. Today, I share eight tried and true Sleep and Sanity Saving Tips to help you close your weary eyes and get your dreams back.
 

Tip #1. Buddy up and get the support you need. Becoming a mother comes more naturally to some women than to others. If you lie awake at night worrying about whether you’re up to the job, you might find it beneficial to join a parenting or play group.
It’s reassuring and empowering to learn from other mom's who are going through exactly the same things you are.
--Terry Hernon MacDonald, Founder, www.HappyGirlMusing.com 

Pssst. You are not alone even if you feel that way. And, you don't have to "handle" it all on your own. Whether you need support and laughs over mommydom or help with a loved one's destructive  behavior, there is a group somewhere that knows exactly how you feel and how to be there for you.  Respect, experience, strength, hope, hugs and friendship - they have a lot to share with you. Don't let fear, shame, perfectionism or denial (my favorite!) hold you back any longer.  Click here for a listing of self-help organizations that are ready to help you.
 

Tip #2. Eat foods that are rich in tryptophan. Tryptophan is an amino acid that your body cannot make on its own. Once it enters your brain it converts into serotonin, which promotes sleepiness and relaxation. The key to obtaining all the sleep benefits tryptophan
has to offer is by combining it with a carbohydrate-rich food. Tryptophan-rich foods include beans, turkey, eggs, peanuts, sunflower and sesame seeds, unsweetened soy milk and dairy products. Top apple slices with small bites of cheddar cheese or add peanut butter to whole wheat crackers. Eat a bowl of whole grain cereal with soy milk. Indulge in a whole wheat pita stuffed with turkey.
--Kathy Browning, Founder, www.TheCheapGourmet.com.  

Pssst. I love Kathy's suggestion and want to add in two tidbits to her bowl of cereal. First, I eat my bowl about a half hour before bed and I sprinkle a TBSP of Wheat Germ on top to add a dash of sleepy time magnesium. Don't worry about a gaining weight - the better you sleep the more you lose. Insomnia is fattening!

Tip #3. Supplement with Calcium and Magnesium. Take 400-800 mg of magnesium supplement before you go to bed. Most women are deficient in magnesium due to diets high in processed foods, purified drinking water, excessive alcohol, and caffeine. Other causes of magnesium deficiency include lack of exercise, hormone replacement therapy (HRT) or birth control pills. To make matters worse, magnesium levels drop at night. About that Calcium ... A study from Mt. Sinai Medical Center concluded that 1,000 mg a day helps ease PMS symptoms i.e. cramps, anxiety, depression, insomnia, fatigue and water retention. The National Institute of Health recommends that women and men take between 1,000 and 1,500 mg daily
--Viveca Stone-Berry, Author, The Fatigue Be Gone Jumpstart e-Guide, www.FatigueBeGone.com 

Pssst. Men need mg and calcium just as much as we do. There is nothing worse than finally feeling yourself slip away then being jolted awake by his tossing and turning. For more information on this "his and her" life-saver click here.

Tip #4.  Play soothing music to lull you to sleep. There are many clock/radio/CD players that have a sleep timer and will turn off after 
15 minutes. Many CDs are made with tones meant to help induce sleep. Music and nature sounds will replace the thoughts in a busy mind 
and help the cares of the day fade away. 
-- Barbra Alberts, Owner, www.SelfIndulgence.biz  

Pssst. Try this one, 

Tip #5.  Use your bedroom only for sleep and sexual activity so that these are the ONLY things your mind associates your room with.  Get rid of the TV, the computer, the briefcase full of work.  Read before bedtime in another room and go to bed once you get sleepy. This will create an "anchor" for your mind that causes it to shift into sleep mode when you go into your bedroom.
-- Darlene Hull, Founder, www.mom-defrazzler.com 

Pssst. Would you like a few suggestions to choose from? Click here for a listing of books to sooth your mind, body and spirit.

Tip #6.  Your mind can be like a bad neighborhood, don’t go there alone. It is no secret that our emotions and the quality and
quantity of our sleep have a lot to do with how we handle events in our lives. There is even scientific evidence that emotional well-being can influence the functioning of the immune system. Groups of women surveyed about their experiences with hormonal symptoms, echoed one theme throughout: Isolation is the ENEMY!  When a woman feels alone and that no one understands, she is likely to be more frightened and feel powerless and in turn, causing her symptoms to worsen.
--Tracy Lewis, Founder, HormonalHaven@yahoogroups.com 

Pssst.

Tip #7.  No matter how tired or sluggish you feel in the afternoon do not to reach for that caffeine boost. I used to be a caffeine
fiend until I realized that not only does it slow me down later on in the day, it also takes a minimum of 6 hours for the caffeine (coffee, soda, chocolate) to get out of my system!  No wonder I was up all night.  

On the flip side, no matter how restless or wired you feel at night, do not reach for that nightcap. Alcohol may seem relaxing but it severely disrupts the quality of your sleep. I reach for a much better choice -- a glass of milk.
--Rebecca White, Founder, www.HealYourselfTalk.com 

Pssst.

Tip #8.  Meditation works for me!  I end my days in a quiet spot where I won’t be interrupted and spend about ten minutes focusing on breathing in and breathing out. When that To-Do list tries to intrude, I mentally say, "I'll deal with you tomorrow... this is my relaxation time." I also keep a pen and notepad nearby when I meditate because stilling my mind of busy-ness allows creative ideas to come to the surface. I jot them down as they come and then breathe myself back into my relaxed state. Sometimes I use a timer, but mostly I just allow myself to return to full consciousness when it feels right.
--Barbara Casey, host of www.newradiance.com

 

Pssst. When you purchase the Fatigue Be Gone Guide you will receive - for FREE - the 3 Minute "Stop and Change Your Mind" Meditation.
Check it out here as well as the other extra special offers.

 

So mom, there you have it. 8 easy-does-it ways to break free of that vicious fatigue-insomnia-fatigue cycle AND 8 fabulous mom-friendly
communities eager to give you the emotional support you need, 24/7. Doesn't get much better than that. Zzzzzzzzzzzzzzzzzzzzz

 

Viveca Stone-Berry is the founder author of Fatigue Be Gone! Jumpstart e-Guide which helps women of all ages re-energize themselves and their relationships. Discover energy boosting techniques and take the Fatigue and Insomnia Quiz at http://fatiguebegone.com/takeyourpulse.htm.

Did you catch last week's tip? Read it now,
Walk Away and Hold It.