How A Family Medicine Doctor Gets Deep Sleep (Even With A Newborn)

I love and cherish sleep, and I've started to value it even more since I've become a mother. I really savor it and make it a priority. I have the best night's sleep when I set my day up for success, exercise, and meditate in the morning. I also strive to stop drinking caffeine by noon and stop drinking water by 8 p.m. for the sake of my sleep. These days, the biggest barrier to my sleep is my baby waking me up because she is teething or needs comforting.

As a doctor, I believe that sleep is really the one thing you need to make a priority for many reasons, medical and nonmedical. It is essential for your mental, emotional, and overall well-being. When I sleep well, I eat better. I am not as short-tempered. I have more energy to accomplish more tasks. And I am more patient, loving, and kind with my kids, my family, and my patients.

8:30 p.m.: It's Monday night at 8:30 p.m., and all of my three kids are finally sleeping. The lights in our house are dim as I prep what they need for tomorrow and plan my day: I'll make lunch and breakfast, pack bags for school/work, etc. I then take my evening supplements (magnesium) with a big glass of water.

8:45 p.m.: I realize I haven't hit all my steps today, so I get on my treadmill and get another 3,000 steps in to hit my 10,000-step goal. I completed a 30-minute walk, and I feel accomplished and proud. 

9:19 p.m.: I start my bedtime beauty routine. I brush my teeth, wash my face, use my red light wand, take my contacts out, and get ready to wind down.

9:28 p.m.: I grab my water to keep by my bedside in case I need it when I wake up in the morning. I empty my bladder since I don't want to wake up in the middle of the night.

9:33 p.m.: I look at my phone one last time to listen to binaural beats while I meditate. (Sometimes I will listen to a meditation on one of my many apps, but this time I actually want to just listen and doze off.) I reflect on my to-do's for tomorrow and everything that needs to be done this upcoming week. I have my eye mask on while I meditate and feel good. 

10 p.m.: I'm asleep.

5 a.m.: My alarm goes off because I need to wake up to nurse my baby. I feed her and we snuggle, then I put her back to sleep.

5:45 a.m.: I get out of bed, drink my first big glass of water, and start getting ready for the day. I wake up, brush my teeth, take my contacts off, wash my face, and get ready to work out.

6:10 a.m.: I start my 40-minute strength training workout.