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This may be obvious, but it's also a hard thing to do for most harried new moms. If you absolutely must have a cup to get you through the day, make sure it's before 4pm so your body has time to adjust back to it's normal state before bedtime.
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TURN OFF YOUR TECH
That includes your phone, laptop, tablet and TV. Not only are the bright lights a stimulant for your eyes but they'll also keep your mind whirring. The best before-bedtime entertainment? A good old-fashioned book, which helps clear your head so you can drop off to sleep.
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CREATE A SOOTHING AMBIANCE
A soft bedside lamplight is much better than overhead lighting – it's more conducive to the pre-sleep phase. Also, keep a hand cream with a relaxing scent (chamomile or lavender are my faves!) on the nightstand so you can massage it into your hands before you wind down.
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KEEP TEMPS COOL
Everyone sweats during the night so make sure your duvet or covers match up to the weather outside. The last thing you want is to feel overheated.
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LET DAD PITCH IN
If your babe is still waking up for feedings, divvy up the nights with your partner to give yourself an evening off. If he's working full time and you're still at home, ask him to cover you on the weekends.
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LEAVE CHORES FOR LATER
Once your children are asleep, you'll be tempted to tidy the kitchen, start a wash or pick up toys. Although sometimes it's productive to get in a few chores before bed, if you're feeling tired and don’t board the sleep train within 15 minutes, you may have to wait an hour or so for another opportunity.
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BOND WITH YOUR PARTNER
Life's worries can keep you awake at night, so chat through them with your better half. You'll find you'll relax more easily as you talk them through. Plus, hugging releases the calming hormone oxytocin, so a good cuddle before bed will help you all sleep better.
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After being unable to find a definitive source on motherhood, the author (and mother of four!) spent years researching and reaching out to experts so she could write Body Back, a true manual for all moms. "This is the book I needed when I had my first child; my only regret is that I didn't write it until I had my fourth."