Most people need between 7 and 9 hours of sleep each night. This is especially difficult for breastfeeding moms who are frequently required to nurse throughout the night. Getting enough rest, however, is important when trying to lose weight.  If you are tired, you will be more likely to reach for a quick shot of energy in the form of carbohydrates or sugar. Your brain’s reward centers become more active when you are tired and you might start looking for an easy fix. A study has shown that sleeping too little leads some people to eat bigger portions of food, and thus additional calories. This can quickly derail your weight loss plans.   You are also less likely to be physically active if you are not getting enough rest. Exercising or going to the gym seem impossible when you are sleep-deprived.  Consider pumping your milk and allowing your partner to take over one or two feedings during the night so you can sleep. This is particularly true for mothers of infants. The old adage of “nap while the baby naps” is good advice. Take advantage of family members and friends who offer to watch your baby for a few hours so you can rest.  Don't spend all of your baby's nap time doing chores around the house. Take some time to rest while your baby sleeps. Let other people take over some household responsibilities. If you have older children, make a chore chart and get them to do simple and age-appropriate chores like dishes, vacuuming, or taking out the trash. Just getting off of your feet and resting is beneficial for your body. Remember your body is working extra hard to make food for your baby, be kind to it. Napping has additional benefits aside from helping you lose weight. A recent study has shown that mothers who nap are less fatigued overall and able to foster more positive interactions with their infants. It is very easy as a new mother to put other people first. While taking care of your baby is very important, taking care of yourself is also a necessity. There are a few strategies you can use to optimize your resting and sleeping while breastfeeding.  Say no to added responsibilities at school and work. Fight your inclination to volunteer for every activity at your older child's school or to work overtime. Set aside time to rest, as well as time to be physically active. Make yourself and your rest a priority. Avoid caffeine, especially later in the day. Caffeine can keep you awake and destroy your chances of grabbing a few precious hours of sleep. Make your evenings as peaceful as possible. Try to avoid watching TV, or using the computer or phone before bed. Make your bedroom a haven for sleep by keeping it quiet, dark, and cool. If you need to, use a sleep mask for maximum darkness.
حاولي الحصول على قسطٍ كافٍ من النوم. حاولي أخذ قيلولةٍ خلال النهار. اجعلي الراحة والنوم من أولوياتك.