Nine Tips to Help Moms Overcome Fatigue and Insomnia

It's cruel how fatigue AND insomnia oftentimes go hand-in-hand; especially for women. This is particularly true for moms who have endless "To Do" lists and are constantly on the go. With so much to do and think about, it's no wonder so many women feel tired and wired all the live-long day (and night).

As a woman who was suffering with both fatigue and insomnia, I was desperate to find answers. Personally, I didn't want to turn to prescription medications, although it was quite tempting. In a quest to find answers I scoured the Internet and talked with professionals, friends and sleep deprived moms. Through this research I discovered a common theme.

Today, I share nine tried-and-true Sleep and Sanity Saving Tips which can help you close your weary eyes and get some much needed rest.

Tip #1. Buddy up and get the support you need. Many new mothers lie awake at night worrying about whether they are up to the job. If this sounds like you, a parenting or play group can provide many benefits. 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.

Tip #2. Play soothing music to lull you to sleep. It works for the babes, why not for you too! 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.

Tip #3. 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.

Tip #4. 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

Tip #5. 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.

Tip #6. Supplement with Calcium and Magnesium. Take 400-800 mg of a calcium and 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. --Viveca Stone-Berry, Author, The Fatigue Be Gone Jumpstart e-Guide, www.FatigueBeGone.com.

Tip #7. Laugh out loud and take life lightly. Laughter feeds our adrenals (this is good) and reduces our stress hormones (this is excellent). I make a point of watching 30 minutes of comedy every day or hunting it down on the Internet at JibJab or Ucomics.

Tip #8. 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.

Tip #9. 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.

Viveca Stone-Berry is the founder of FatigueBeGone.com. She is the author of Fatigue Be Gone! Jumpstart e-Guide which helps women of all ages re-energize themselves and their relationships. Learn more quick and effective techniques for overcoming fatigue and insomnia naturally by visiting http://fatiguebegone.com/fbgguideinformation.htm.