This simple guide on how to get better sleep will give you practical advice on how to create a perfect bedtime routine, get a good night’s sleep, and enjoy a productive morning the next day.
Good slumber is all you need to beat lack of energy, low productivity. And oftentimes, irritation, anxiety, and depression.
With the stress of mom/adult life, it’s difficult to suffice your sleep requirements. And not to mention your sleep quality.
You hardly get any shut-eye. In contrast, you face the unending demands of mommy duties. Breastfeeding, recovering post-delivery, homekeeping, babysitting, and running after the toddlers. Plus, if you’re working, you have added responsibilities to manage.
However, for your body to perform at its best you’ve got to accept one more responsibility towards yourself and that’s getting plenty of enough sleep.
Why is getting enough sleep important?
During this pandemic, we were all concerned about our health. Mainly, about our immunity. Now is when we heard more about the role of sleep in improving our immune system than ever before.
Along with stronger immunity, getting a good night’s sleep is beneficial in many ways. Sleep improves alertness, concentration, and memory. It lowers stress. Studies show people with bad sleep habits tend to eat more calorie-packed (unhealthy) food and weigh more. While people with a good sleep routine enjoy younger-looking skin, healthy hair, a sound mind, and a lot of energy to perform tasks.
By practicing good habits you can eradicate minor sleep issues and get quality sleep.
8 TIPS TO GET BETTER SLEEP [FOR BUSY MOMS]
1. Work in favor of your circadian clock:
Let’s start with the obvious one. Waking up and going to bed at the same time every day.
Circadian rhythm or circadian clock aka the internal or body clock moderates your sleep-wake cycle. The essential thing you can do to improve your circadian clock is to fall asleep at a consistent time.
Although it’s hard to follow this step with younger kids. You still need to have a rough idea about when you want to go to bed and what time to wake up. Observe the time when you feel sleepy. Note the amount (number of hours) of sleep you need to wake up without an alarm. The number you get is the amount of rest your body requires. If you could get that much rest you’ll be more productive and calm throughout the day.
Make sure you go to bed at a decent hour. I have a tough time following this step. Still, to wake up at a decent hour if not early, and to feel fresh and energetic I hop into bed earlier. For me, 10 p.m. to 10:30 p.m. to be a reasonable time for bed.
Another good way to help your circadian clock is exposure to sunlight in the daytime. Sleeping into the noon or napping for longer in the evening is also a surefire way to disrupt your sleep cycles.
2. Sleep in cool temperatures:
On top of promoting the body’s melatonin production sleeping in cool temperatures helps you doze off quickly.
Melatonin is an antioxidant/anti-aging hormone that regulates the sleep-wake cycle.
Our body temperature naturally rises as we near wake-up time. This causes us to sweat and wake up in the middle of the night. Thus sleeping in a cold room can improve the quality of your sleep by keeping your body temperature cool.
The increase in melatonin production as a result of sleeping at a cool temperature ensures sound sleep which moreover regulates metabolism and lowers the risk of diseases.
3. Redo your bedroom to get some Zs:
By redo, I refer to a few simple tweaks. Research shows that the look and feel of your bedroom can have a noticeable impact on your sleep quality. There’s more than lighting and temperature towards creating the right sleep environment. Keep your bedroom clutter-free. Go through your room quickly and straighten things up. Keep colors and fabrics of bedding, sheets, duvets/comforters, pillows — comfortable. If you don’t want to spend money, consider keeping them clean and smelling fresh.
4. Avoid gadgets in bed:
Exposure to electric lighting at night — shows a negative effect on sleep. As it delays melatonin production, produces cortisol, and sets up alertness.
To avoid mental stimuli try not to use devices at least 30 or 45 minutes before your bedtime. Kick out (or turn off) the television, tablets, laptop from the bedroom. The sounds, lights, and movements from the gadgets stimulate your brain and hinder sleep.
5. Brain dump:
You have too much on your plate. Your mind is racing so much that you cannot relax at all.
A good brain dump session is what you need.
A brain dump is a practice of letting out all the thoughts, to-dos, wishlists, emotions, and feelings that cause stress and anxiety.
People do a brain dump in a lot of ways.
For me, writing out in my journal ( a pen and paper) works pretty well.
Brain dumping describes writing out your thoughts as they occur. I suggest you not feel awkward or hold back from writing out any embarrassing or uncomfortable things that come to your mind. Just bring it out unreservedly. I agree thoughts can be awkward pretty much of the time, but you’re anyways not going to share it with anyone; which I heartily recommend not sharing unless you readily want to.
Interested in learning more about brain dumping? My friend Ashley from chronicallycaffeinatedmom.com has this helpful article Four Huge Benefits Of Brain Dumping
6. Early dinner:
Besides maintaining healthy body weight, eating an early dinner can promote better sleep. Eating meals around your bedtime interfere with your sleep. As the digestion process takes up energy while you are asleep. Thus, having meals 2-3 hours before your bedtime is recommended. This allows your body time to complete the digestion process and get rest so that you can enjoy quality sleep.
Having caffeine late in the day can keep you awake at night. It is advisable that you have your coffee before 5 p.m.
Drinking warm milk before bed is also said to be beneficial. It induces sound sleep and makes you fall asleep faster.
7. Wind up ritual:
Avoid stress-inducing activities like watching the news, checking emails, or social media before bedtime.
Pick good sleepwear. I love cotton for being 100% natural, breathable, and gentle on the skin.
Develop bedtime rituals — turn down the lights. Cleanse your face. Brush your teeth. Soak in a bath. Snuggle down in a sleeping bag with a good novel. Cuddle with your hubby, kids, or pets. Create a to-do list for the next day. Do your prayer or meditate for a few minutes. Clear out any thoughts or write something good about your day. Do some light stretchings.
8. Romance/lovemaking:
Last but not least intimacy can greatly help you doze off quicker. Keeping the ‘scientific part” aside, the feeling of love and affection is such a stress-buster. Also, the release of endorphins helps you feel connected. It gives a sense of bonding, belonging, relaxation, and happiness.
Final words:
Establishing these soothing pre-sleep habits will ensure you get good shut-eye. They are elements of a good sleep routine. To create a perfect bedtime routine, observe the behaviors that are destructive to your own sleep cycles and bring change.
Over to you. Be sure to share your best tips and tricks to get better sleep in the comments section below. Sleep tight!
