Do any of these sound familiar?
You’re up at 3 am and can’t get back to sleep. Or you wake up exhausted after only a few hours because you were feeding the baby. You struggle through your day, barely able to function because of how tired you are. Sometimes it feels like the only time you have energy is in the morning or late at night when you should be sleeping.
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If you’re a mom with young children, you’re probably all too familiar with the sleep deprivation that comes along with motherhood. It can be tough to get enough sleep when you have little ones at home. But it’s important to find ways to get better sleep, or you’ll end up feeling run-down and stressed.
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Here are 7 tips to help you get enough sleep as a mom:
1. Make sleep a priority.
Making sleep a priority is key to getting enough sleep as a mom. When you’re tired, it’s easy to let other things take precedence over getting some shut-eye. But if you make sleep a priority, you’ll be more likely to get the sleep you need.
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2. Create a bedtime routine.
Another way to get more quality sleep is to create a relaxing bedtime routine. A bedtime routine can help signal to your body that it’s time to wind down and prepare for sleep. It can be as simple as taking a warm bath or reading a few pages of a book before bed.
I realize that just saying the words “regular sleep schedule” when you have young children might make you laugh, cry, or both. But if you can manage to get yourself on some kind of regular sleep schedule, it will help immensely. It doesn’t have to be perfect, but try to go to bed and wake up around the same time each day, even on weekends.
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3. Avoid caffeine before bed.
Drinking coffee, tea, or soda too late in the day can make it harder to fall asleep at night.[*] If you’re struggling to get enough sleep, avoid caffeine for at least 6 hours before bedtime.
Some great caffeine-free bedtime drink options include:
- Herbal tea
- Warm milk
- Chamomile tea
- Sparkling water (my personal favorite!)
4. Disconnect from electronics.
Using electronics right before bed can make it harder to fall asleep. A recent study found that wearing amber lenses (or blue-light-filtering glasses) before going to bed improved sleep.[*] I wear them when I’m working because I’m at my computer all day.
The blue light from screens can disrupt your body’s natural sleep rhythm. If you want to get better sleep, disconnect from electronics at least 30 minutes before bedtime. Try reading a book, listening to relaxing music, or writing in a sleep journal instead.
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5. Make sure your bedroom is dark, quiet, and comfortable.
Creating a dark and quiet environment in your bedroom can help you fall asleep and stay asleep. If you have trouble sleeping, try using an eye mask and earplugs to block out light and noise. Practicing good sleep hygiene is important if you want to feel well-rested.
If your bedroom is too hot or too cold, it can make sleep challenging. Find a comfortable temperature that works for you and adjust the thermostat accordingly. Most people sleep best in cool temps.
How To Create A Comfortable Sleeping Environment
Your sleeping environment plays a big role in how well you sleep. Follow these tips to create a comfortable space for better sleep.
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6. Get up and move during the day.
Regular exercise can help you sleep better at night. But avoid exercising too close to bedtime, as it can make it harder to fall asleep. Aim for at least 30 minutes of exercise per day, and try to get moving early if you tend to be busier later in the day.
The best part about exercise is that you can involve your children. Have fun with it and make it a family activity.
Or, perhaps you need a much-deserved break from all the mom things. In this case, try working out with a friend, attending a fitness class, or going for a solo walk or run while someone cares for your child.
7. Practice relaxation techniques.
If you’re struggling to fall asleep, try some relaxation techniques before bedtime.
- Deep breathing exercises
- Progressive muscle relaxation
- Imagery or visualization
These techniques can help calm your mind and body, making it easier to fall asleep.
Final Thoughts About Tips On How To Get Better Sleep
Getting enough sleep is important for all moms, but it can be tough to get the recommended 7-8 hours when you have young children at home. Use these tips to make sleep a priority and create a bedtime routine that works for you. With a little effort, you can get the quality sleep you need to feel your best. Sleep well!
How do you make sure you get enough sleep? Let us know in the comments below!
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