Sleeping Through the Night

I just have to share with you, friends, a personal victory: I am sleeping through the night! This is a big deal--because between getting up to go to the bathroom while pregnant, getting up for a baby, and dealing with post-baby sleep anxiety and other sleep problems, I haven't been able to sleep for 7-8 hours straight for about 2 years. We finally taught Isaac to sleep completely through the night (7:30 pm to 7:30 am) in November, but it still took me a long time after that to not wake up.

Part of the problem is that I am a super light sleeper: when the AC kicks on, I wake up. So, when the AC runs 300 nights out of the year, that's a lot of disrupted sleep. But another big problem is what I've learned to call my "sleep hygiene," a term used in the book Emotional Intelligence 2.0. I picked up this book initially to help me with one of my new year's resolutions (to increase my emotional capacity). In it, the authors (Travis Bradberry & Jean Greaves) suggest "cleaning up your sleep hygiene" in order to improve self-management (or the ability to manage your own emotions). For me, this was a no-brainer connection. I clearly can control my emotions better when I get enough sleep. But what they discussed as far as "cleaning up" sleep was new to me.

To get better quality sleep, they suggested to 1) Get twenty minutes of morning sunlight, 2) Turn off the computer at least two hours before bedtime, 3) Keep your bed for sleeping (don't work on your laptop in bed), and 4) Avoid caffeine. For me #1 and #2 have not been happening. And so this week I've worked on getting outside in the morning and not using the computer at night. And it's worked. I have slept so much better. I also get to bed earlier because I'm not on the computer to get sucked into doing something (that is probably unnecessary) for an hour.

Another book that helped me was The No-Cry Sleep Solution, by Elizabeth Pantly. I just love this book. She is opposed to cry-it-out, which I am not.... but the book is still the best I've read on getting babies to sleep. Her tone is one of experience and empathy, and the book is well-organized (none of which I can say about Healthy Sleep Habits, Happy Child). One of the book's gems is the last chapter, "Baby's Sleeping (Finally!) but Mommy's Not." She has some great pointers:

• Pay off your sleep debt (at least what you can) by sleeping as much as possible the first few weeks after your baby is sleeping through the night
• Set your body clock by going to bed and waking up at the same times every day
• Take time during the day to write out a to-do list to avoid creating a mental one while lying in bed at night (I have a big problem with this one!)
• Avoid caffeine and watch for the side effects of meds you might be taking
• Exercise (she gives a great list of baby mom-friendly ways to make this happen)
• Make your bedroom comfortable (temperature, noise, light, etc.)
• Have your own bedtime routine
• Eat right and light before sleep
• Encourage relaxation (repeat a familiar mediation (like a scripture), breath slowly while repeating one calming word, use progressive relaxation to relax all your muscles)

I haven't tried all of these things, but now that I've written this list, I'm definitely going to make more adjustments to my routine. I'm hoping that armed with this information (and hopefully new habits) I will able to sleep much better this next year! And hopefully that means I'll be easier to live with too. :-)