How Moms can get More Sleep

Any good mom knows that sleep is important. After all, you can’t be your best self for your family if you’re exhausted all the time. But as any parent also knows, getting a good night’s sleep is easier said than done especially if you have little kids.

If you’re struggling to get enough sleep, here are 15 sneaky tips that can help you get more sleep:

1. Have a regular bedtime

A good night’s sleep is one of the most important things you can do for your health. But for many people, getting a full eight hours can be a challenge.

One way to make it easier to fall asleep and get a full night’s rest is to set a regular bedtime and stick to it, even on weekends.

Having a set bedtime will train your body to start winding down at the same time every night, making it easier to fall asleep. In addition, going to bed and getting up at the same time every day will help to regulate your body’s natural sleep cycle.

2. Make your bedroom a sleep sanctuary

If you want to get more sleep, one of the best things you can do is create a relaxing and comfortable environment in your bedroom.

Start by making sure your bed is comfortable and that your room is dark, quiet, and cool. If outside noise is preventing you from sleeping, try using earplugs or investing in a white noise machine.

Creating a sleep sanctuary will help your body to relax and prepare for sleep.

3. Establish a bedtime routine

Another way to encourage your body to wind down at night is to establish a regular bedtime routine. This can include things like taking a warm bath, reading a book, or stretching. Doing the same things every night will signal to your body that it’s time to start preparing for sleep.

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Personally, I wide down by shutting off electronics 30 minutes before my set bedtime, reading for 20 minutes, and then spending the last 10 minutes journaling or doing some light stretching. This helps me ease my mind and relax my body before bed.

4. Take a nap

Having young children can be both rewarding and exhausting. Between the never-ending cycle of feedings, diaper changes, and meltdowns, it can be hard to find time to take a break.

However, studies have shown that even a short nap can help to improve mood, increase alertness, and boost cognitive performance.

Next time your kids are taking a nap, take advantage of the opportunity to sneak in a quick power nap yourself. Even if it’s just 20 minutes, it can make a world of difference.

5. Avoid caffeine

If you’re having trouble sleeping, one of the first things you should do is take a close look at your caffeine intake. Caffeine is a stimulant, and it can take hours to wear off.

To avoid caffeine’s effects on your sleep, try to avoid coffee, tea, and soda after 2 p.m. If you do drink caffeine late in the day, opt for decaffeinated varieties such as herbal tea.

6. Limit alcohol

While a glass of wine may make you feel sleepy, alcohol actually disrupts sleep. That’s because it prevents you from getting into the deepest stages of sleep.

If you do drink alcohol, limit yourself to one or two drinks and make sure you do so several hours before bedtime.

7. Avoid screens before bed

Another thing to avoid before bed is using screens. The blue light emitted by screens can interfere with your body’s natural sleep cycle. To avoid this, put away your phone, tablet, and laptop for at least an hour before you go to bed.

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If you must use a screen before bed, try wearing blue-light-blocking glasses. This type of glass filters out blue light, making it easier for your body to wind down at night.

8. Get up and move during the day

If you want to get more sleep at night, one of the best things you can do is to get up and move during the day.

Exercise is a great way to take care of yourself as it boosts your energy and improves your sleep. Even just a short walk around the block can help you sleep better at night.

Exercise can help tire you out at night, but it’s important not to do it too close to bedtime as it can actually energize you instead. Aim to finish your workout at least three hours before hitting the bed.

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