Mamasein

Wie du als Mama mit der Müdigkeit fertig wirst

Meine praxiserprobten Tipps, um den Tag trotz Schlafmangel zu schaffen

Oh, die Mama-Müdigkeit, welche Mama kennt sie nicht? Egal, ob du ein Kind oder mehrere hast, eins ist ziemlich sicher: Ausschlafen, ruhige Nächte und Tiefschlaf sind eher Ausnahmen als die Regel. Aber auch wenn dein Schlaf nicht mehr das ist, was er einmal war – mit den folgenden Tipps schaffst du es glücklich durch den Alltag.

Manche Mamas haben schon eine fast routinemäßige Schwierigkeit entwickelt, einzuschlafen, andere müssen nachts immer wieder für ihr durstiges Kind aufstehen oder es stillen, wieder andere werden morgens viel zu früh von einem gut gelaunten Kind aus dem Schlaf gerissen.

Du kannst ein Lied davon singen? Ich auch!! Und deshalb habe ich hier sechs praxiserprobte Tipps, um als Mama trotz Schlafmangel und Müdigkeit gut durch den Tag zu kommen:

1.    Entwickle eine positive Einstellung

(Bitte nicht die Augen verdrehen – es funktioniert wirklich!)

Ich war eigentlich immer jemand, der seine 8 Stunden Schlaf brauchte, und deshalb waren für mich die ersten Wochen mit nächtlichem (häufigem!) Stillen erstmal ein Schock. Entsprechend frustriert war ich, wenn meine Tochter nach dem Trinken nicht sofort wieder einschlief oder das ganze länger dauerte oder häufiger vorkam als erwartet.

Irgendwann machte es allerdings bei mir „klick“ und ich erkannte: Wenn ich mich jede Nacht ärgere, schade ich nur mir selbst damit. Und so fing ich an, diese Zeiten zu genießen. Anstatt verkrampft auf die Uhr zu schauen, wie viele Stunden Schlaf ich wohl noch vor mir hatte, nahm ich es so, wie es kam – und fühlte mich dadurch viel besser.

Mittlerweile ist die Stillzeit vorbei, doch der Schlaf meines Kindes ist immer wieder herausfordernd. Wenn meine Tochter mich dann morgens mit einem gut gelaunten „Hi!“ weckt, widerstehe ich dem Drang, gefrustet die Bettdecke über meinen Kopf zu ziehen – stattdessen präsentiere ich ihr die bestgelaunte und wacheste Mutter, die ich eben zustande bringe.

Denk also nicht darüber nach, wie viel du geschlafen hast, wie viele Stunden du nachts wach warst und ob du den Tag überhaupt schaffen wirst, sondern starte ihn einfach gut gelaunt! So beginnt der Tag wunderbar, nicht nur für dich, auch für dein Kind!

2.    Trinke viel Wasser und ernähre dich gesund

„Kaffee trinken“ ist ja eigentlich das gängige Mittel und angeblich die einzige Lösung im Kampf gegen Müdigkeit. Effektiver ist für mich allerdings, viel Wasser zu trinken und darauf zu achten, dass mein Körper genügend Flüssigkeit bekommt.

Stell dir am besten morgens schon eine volle Kanne Wasser und ein Glas auf den Tisch und beglückwünsche dich, wenn sie leer ist. Auf diese Weise funktioniert dein Körper einfach besser und du hast mehr Energie.

Das Gleiche gilt für gesunde Ernährung. Wenn ich müde bin, habe ich eine Tendenz, auf die Suche nach Essen zu gehen, und schnell landen dann Schokolade oder ähnliches in meinem Bauch. Dass das – mal abgesehen von möglichen Figurproblemen – auch schädlich für die Gesundheit ist, ist uns allen klar. Aber nicht jeder weiß, dass Zucker auch müde macht (ein Artikel dazu hier ). Alles in allem also keine gute Wahl.

Wenn ich mir stattdessen einen Apfel nehme (ich habe ein bisschen getestet, bis ich „meine“ Sorte gefunden habe, die ich auch wirklich gerne esse), fühle ich mich danach viel besser und tue meinem Körper etwas Gutes. (Und für das Kind habe ich auch direkt einen Snack parat.)

3.    Lenk dich ab und raus an die frische Luft

Noch mal, die wichtigste Devise lautet: Denk bloß nicht darüber nach, wie müde du bist! Das geht am besten, wenn du dich so weit wie möglich von deinem Schlafzimmer und deiner Couch entfernst.

Stattdessen also: Raus an die frische Luft! Schnapp dir den Kinderwagen und drehe ein paar Runden, sammle ein paar Blätter mit den Kindern oder lass deine Kinder ein Wettrennen zum Supermarkt veranstalten.

Aber das Wetter ist schlecht? Umso besser! Regen bringt wunderbar frische Luft, und wenn du dich und die Kinder vernünftig anziehst, wirst du nachher sehen, wie erfrischt und wach ihr wieder nach Hause kommt!

Wenn du gar nicht raus kannst, hilft es mir auch immer, Musik anzumachen und mit meiner Tochter dazu zu tanzen. Grab doch mal wieder deinen alten CDs raus oder suche eine Gute-Laune-Playlist bei YouTube.  Das wirkt Wunder!

4.    Mach einen kurzen Mittagsschlaf

Es gibt ja so Mittagsschlaf-Typen, die das schon ihr ganzes Leben gemacht haben. Auf mich traf das nie zu, aber seit der Geburt meiner Tochter habe ich es mir zur Gewohnheit gemacht, mich mittags zusammen mit ihr hinzulegen.

Wenn du große Schwierigkeiten hast, nachts genug Schlaf zu finden, probier es mal ein paar Tage lang aus: 15 bis 20 Minuten Mittagsschlaf können dir die nötige Kraft für den Rest des Tages geben – und der Spülberg oder die Wäsche können doch noch ein bisschen warten…

5.    Lass dein Handy eine Stunde vor dem Schlafengehen aus

Medienkonsum an sich ist nicht hilfreich, wenn du müde bist. Direkt vor dem Schlafgehen ist es allerdings äußerst kontraproduktiv, noch Nachrichten zu beantworten oder deine Social Media-Accounts zu überprüfen. Der Grund ist, dass das sogenannte „blaue Licht“ des Handys (oder Tablets oder Computers) deinem Hirn signalisiert, dass es Tageszeit ist und dadurch der Nachtschlaf gestört wird (hier ein Artikel vom Spiegel dazu). Das Licht wirke, so die Wissenschaftler, „wie ein Koffeineffekt“ und dadurch sei man am nächsten Tag dann noch müder.

Also Handy weg! Lies doch stattdessen mal wieder ein Buch 🙂 ! Daran muss ich mich selbst auch immer wieder erinnern…

6.    Leg dich abends früher hin

Das klingt eigentlich logisch, aber viele von uns Mamas haben die Tendenz, abends, wenn die Kinder im Bett sind, tief durchzuatmen und sich zu sagen: Jetzt ist meine Zeit! Da kann es dann passieren, dass man vor lauter Freude am in-Ruhe-ein-Buch-lesen, endlich-mal-allein-mit-dem-Mann-unterhalten oder ohne-störende-Hände-die-Spülmaschine-ausräumen nicht auf die Uhr schaut und dann doch wieder zu spät ins Bett geht.

Mein Tipp: Stell dir einen Wecker auf die Zeit, wann du ins Bett gehen willst, und dann halte dich daran. Denk einfach an den nächsten Morgen…  😉

Und wenn alles nichts hilft, dann lies noch mal Punkt 1!

Ich wünsche dir viel Kraft, eine gute Nacht und einen noch besseren Tag!

Alles Liebe,
Natalie

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