Moms, I know you are struggling to find enough hours in the day, let alone quality hours of sleep.
Between a newborn, temper tantrums, and teenage drama, any way to take back the night is a game changer.
Here’s how you can improve sleep quality and ensure every minute counts!
* Disclaimer: I only recommend products I would use myself, and all opinions expressed here are my own. This post may contain affiliate links, through which I may earn a commission at no additional cost to you.
Sleep Hygiene
Sleep hygiene is not about sweating or taking showers.
It’s about setting up habits to signal your body it’s time to rest.
This could be vital when stretched as elastic on a kid’s balloon.
Enhancing the Sleep Environment
Creating Effective Bedtime Routines
Your bedroom should be your sleep sanctuary.
Maybe it’s blackout curtains or new pillows, but turning your room into a place that encourages sleep should be a priority.
Like those bedtime routines, you painstakingly created for your kids, finding a routine that works for you can also ease insomnia.
Maybe one day it’s a warm bubble bath, and the next it’s a few pages of your current book, but if you can figure out which ones work for you, it can make a big difference.
Exercise and Sleep
Finding a routine to exercise can be challenging, but even a short walk can help regulate your circadian rhythm.
Getting exercise can be hard to fit into your schedule. We can figure out how to do this without adding more work to your list.
Relaxation Techniques to Improve your Sleep
From guided meditations to simply breathing, taking the time to carve out a few minutes for yourself can help you manage the madness of being a mom.
Managing Technology for Better Sleep
Try to turn off all technology at least an hour before bed.
Read a book, get the family lunch ready for the next day, or engage in a relaxing hobby during this time instead.
Finally, let’s dive into the helpful side of technology: apps and gadgets that can help you improve your sleep.
Sleep Cycle Apps
Apps like “Sleep Cycle -Sleep Tracker” use your phone’s accelerometer to track your movements overnight and analyze your sleep cycles.
They aim to wake you up during the lightest phase of your sleep cycle. Waking up during this phase can feel like waking up naturally without an alarm and can sometimes be more refreshing.
White Noise Machines
A white noise machine can be beneficial.
If you live in the city or next door to a loud neighborhood or spouse, sometimes you must shut out all the noise. A white noise machine pipes out a consistent sound and can sometimes be soothing to everyone in the family, including the baby.
Smart Light Bulbs
These programmable lights can help trick your body into thinking it’s bedtime. Set your lights to dim as bedtime nears, mimicking dusk, and the low light will help your body produce melatonin.
Wearable Sleep Trackers
Devices like the Fitbit or the Apple Watch can track your sleep and give you a breakdown of your light, deep, and REM sleep cycles. Not only can you see how much sleep you’re getting, but you can also begin to notice patterns or disruptions affecting your sleep.
Meditation and Relaxation Apps
Apps like Calm or Headspace offer guided meditations, sleep stories, and breathing exercises to help you relax and ease into sleep. They’re a great way to relieve the stress of the day and can help clear your mind so you can drift off faster and stay asleep longer.
