Posted in Diary

How Sleep Better When You Have KIDS

Having children is knackering. It is absolutely EXHAUSTING and as mums we need as much sleep as we can possibly get. However it’s not as simple as that.

Sleep brings about so many benefits, including better skin and health. But with children we can find it very difficult to get a good nights sleep, as they tend to have their own ideas.

Here are a few suggestions that can make a big difference….

Take Sleep Seriously


The first and most important point is simply to start treating sleep with the respect it deserves.

Don’t go to bed late thinking you’ll ‘make up for it later’.

Sleep will impact every aspect of the way you feel, look and perform and the negative effects can be cumulative with time.

Make getting enough, high quality sleep a priority. Where ever possible.

Drink Less

Photo by Anthony Shkraba on Pexels.com

If you are drinking even a couple of glasses of wine or beer a night, then this will be badly hurting the quality of your sleep.


Alcohol leads to dehydration, it increases your heartrate and it prevents you from getting fully restorative deep sleep. If you aren’t out socializing, pick a fruit juice instead.


Oh and the same goes for caffeine past 4pm as well!

Take a Hot Shower Before Bed

This is one easy change that can have a huge impact on your sleep.

A hot shower will stimulate the production of melatonin (the sleep hormone) in your body and thus help you to sleep like a baby.

It also naturally relaxes the muscles.

You could also use a scent like Lavender to help relax you and sleep well.

Avoid Screen Time


For an hour before bed, avoid looking at computer screens or phones.

Your brain registers this wavelength of light as sunlight because it’s a similar point on the spectrum. Try using the Blue Light filter instead if you need to be using a screen.

Spend the last hour reading quietly and you’ll reduce your cortisol and sleep much better as a result!

Many unnatural lights can cause this problem too – in fact, just going to the bathroom in the night can trigger the release of enough cortisol to have quite profound negative effects on your sleep subsequently.

Consider a Daylight Alarm


While you want to avoid screen time during the evening though, this same ‘blue light’ is actually very beneficial when you’re just waking up.

That’s because cortisol is one of the things that helps us wake up and it’s a lack of this natural light that often makes it hard to get up in winter.

Try getting a daylight alarm which works by simulating the effects of a sunrise first thing in the morning by producing light at just the right wavelengths and then getting gradually brighter. – I use an automated brightness setting on my phone, where it gradually gets brighter as the day goes by, and then dull again in the evening.

My Honest Advice to you?

Don’t worry too much about getting the best nights sleep just yet. We are all young, and while yes the signs of aging can’t be reversed, we can work on preventing them when our little cherubs are older, and we have more time to ourselves.

If you have a particularly bad night with your child then just enjoy the time you spend with them, even if it is 1o’clock in the morning. They grow up way to fast for us to be worrying about getting the “perfect nights sleep” right now.

I take a nap when Isabelle is at school, and try to go to bed early (being around 9-10pm), so I am ready for the day ahead. For me a good nights sleep is waking in the morning feeling ready to take on anything that my toddler (is she still a toddler?) throws at me.

Sleep Well xx

Emma xx

Photo by Dominika Roseclay on Pexels.com

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Posted in food

Vitamins Explained

It’s no wonder we are pretty confused when shopping for vitamins.

We’ve been told, that a good vitamin supplement will boost our energy level. In fact, we’re told this constantly: in magazine articles, television and web sites, to name a few.

So when you arrive at the vitamin shop, you’re already at a complete loss (and may have forgotten altogether) why you’re even there, and end up like many of us, just not taking any vitamins at all because it’s all so…so…confusing!

There is a vast array of shops, whether online or on the high street which all beckon promising renewed everything. If you have any health problems or complaints known to man, you’ll find a good vitamin supplement (or 12 to 15 of them) to straighten- out your suffering right away.

The good thing about vitamins (just one of many) is that they’re really largely “natural,” with very few containing harmful or otherwise irritating, toxic chemicals.

To put it plainly, vitamins are good for us because they are derived largely from natural plants and minerals. That’s the basic fact. And the benefits are many; it’s difficult to take the “wrong” vitamin, and it certainly can’t hurt you, so why not give it a swing? But remember: Take everything in moderation.

What are each vitamins for?

Beta-carotene

Photo by Nadi Lindsay

Is thought to protect against cancer and heart disease. It can dramatically boost the immune system and is a powerful antioxidant, which controls those “free radicals” we’ve all heard about and prevents them from causing damage to cells that lead to premature disease and aging.

You can find Beta-carotene in foods such as: Carrots, Tomatoes, Pumpkins and Tangerines.

Biotin

Photo by Sebastian Coman

Metabolizes protein, fats, and carbohydrates.

It also helps in energy production, and there is some proof that it can help people with diabetes by keeping glucose levels reduced.

Other benefits include healthy hair, skin and nails, and reducing fatigue, heartburn and some allergies.

This is one of my favourite vitamins to take, as it does so much.

You can find Biotin in foods such as: Eggs, Salmon, Mushrooms and Sweet Potato.

Folic acid

Photo by Daria Shevtsova

This is a vitamin that women trying to conceive and pregnant women take to keep a healthy baby, and body. Other benefits include keeping your heart strong, increasing energy and helping ward off Alzheimer’s disease.

Midwives will advise women to take this vitamin because of all the benefits. Unfortunately for me, taking this vitamin made me very ill when I was pregnant so I had to stop taking them.

You can find Folic Acid in foods such as: Broccoli, Pinto Beans, Asparagus and Marmite (or other yeast spreads).

Vitamins and minerals are now seriously recognized in playing a role in the health and vitality of every organ in the body, from skin and bones to the nervous and immune systems, right up to the brain. Vitamins can lower cholesterol levels, help wounds heal more, raise your sperm count and make you more resistant to colds and flu, asthma, cataracts, and even gum disease.

Again, you really can’t go wrong with vitamins. Look beyond the fancy marketing and packaging. The key is to focus on your particular ailment and go straight to the natural remedy. Don’t let all the hype distract or confuse you; all you really need to do is keep it plain and simple.

Here are a few of my favourite multi-vitamins

NEW LEAF Multi-Vitamin Gummies


Bassetts Adult Multivitamins


Centrum Advance, Multivitamin Tablets

Do you take any vitamins? Have I helped you out with the kind of vitamins to take? Would you like to know more? Let me know in the comments below, or drop me an email. xx

Much Love

Emma xx

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