Being a mum is an absolute full-time job and can feel like you are constantly running with no time for rest. Although taking the time to get a solid 8 hours of shut-eye can seem like a far-off dream and definitely not a priority, the thing is, a good night’s sleep is essential both for your physical as well as mental health. Often, when we’re feeling stressed and overwhelmed with life, the most effective way to tackle it is by switching up your sleep habits to get a better night’s rest. Not only will you have more energy, but mentally you’ll feel so much better and more equipped to handle whatever the day throws at you! If you’re struggling to wake up refreshed and vitalised and want to prioritise your sleep needs, here are five simple tips to help all you get the sleep you deserve:
1. Stick to a routine
Going to bed and waking up at the same time every day definitely helps regulate your body’s internal clock and improve the quality of your sleep. Early to bed and early to rise doesn’t work for everyone, but trying to balance some alone time with a good rest is so important. Sometimes the hours after everyone else sleeps seem like the only time you can snatch a moment to yourself, but if you’re then woken up tired and grumpy then maybe it’s worth revisiting your own bedtime. Whatever you decide works best for you, consistency is key. So, even on weekends, try to stick to your bedtime schedule.
2. Create a cosy sleep environment
Your bedroom should be your personal oasis. Having ten pillows and three different throw blankets might make it look beautiful, but that’s only half of it. Make sure the room is cool, dark, and quiet, with comfortable bedding and a supportive mattress. Studies show that being too hot at night can affect sleep, so wear minimal layers and turn down the heating. Block out disruptive light with blackout curtains or a sleep mask and use earplugs or white noise for a quiet rest.
3. Unplug before bed
The blue light from electronic devices such as phones, laptops, and televisions can mess with the production of the sleep hormone melatonin. Ideally, it’s best to avoid any screens for at least an hour before bedtime, but if that’s a struggle then at least make sure to turn off your phone before you jump into bed. Try having a book or a magazine on your bedside table that you can easily pick up and flick through before sleep, and no more mindless scrolling in bed!
4. Relax and unwind
If you find yourself lying in bed with your eyes wide open, struggling to sleep while hubby snores away, you might need to rethink your routine BEFORE heading into bed. While sticking to a regular sleep routine helps to regulate your internal clock, establishing a wind-down routine in the leadup to bedtime helps signal to your body that it’s time to relax and prepare for sleep. Whether it’s reading a book, meditating or journalling, taking a warm bath, or making use of incense or essential oils to fill your home with relaxing scents, find a simple way to add a quiet and relaxing time to your bedtime routine and try to stick to it every day. Before you know it you’ll be drifting off to sleep within minutes of your head touching the pillow. We hope….
5. Avoid late-night caffeine and sugar
It may go without saying, but caffeine and sugar can definitely disrupt sleep, so try to avoid them in the hours before bedtime. By switching the coffee for a fruit tea blend, you’ll avoid the caffeine and get a sweet hit all at once. Winning! Another tip, if you do go for a nice cuppa before sleep, keep it to just one cup and limit other liquid intake before heading to bed to avoid bathroom trips through the night!
In conclusion, good sleep is important for everyone, but especially for mamas who need all the energy and mental strength they can get! By following these simple tips, you can create a cosy sleep environment, establish a relaxing bedtime routine, and get the rest you deserve. So, stick to a routine, unplug before bed, relax and unwind, and avoid late-night caffeine. Sweet dreams, mama!
