Tips to Help Tired Moms Sleep Better
Posted by Dr. Della Parker on April 9, 2019
Moms are no strangers to feeling tired and being stretched thin. Watching over your kids can be a tiring task especially when they are young and active. Moms have a heavy workload, so it is all the more important to make sure you get good, regular, restful sleep. Here are a few tips to help moms get better sleep often.
Plan for better sleep when you’re not already exhausted.
If you already have trouble sleeping and have worked yourself into a place of exhaustion, you aren’t ready to make any big decisions. You won’t be able to feel good about the decisions you make, nor will you be likely to make the best decisions. Once you are able to plan from a healthier frame of mind, when you find yourself exhausted you’ll be able to stop thinking and simply follow said plan.
Sleep before midnight.
Getting to get before midnight assures that you’re making the most out of your natural circadian rhythm. When your circadian rhythm is at its lowest, which is generally between 10 pm and 5 am, is when you get your best sleep. Say you go to sleep at 1 am and wake up at 8 am. Only half your time sleeping was the during that prime sleep time. If you go to bed at 11 pm, however, and wake at 7 am, you are getting higher quality sleep.
Get an eye mask.
Blocking light helps your brain produce melatonin, the hormone that helps you sleep. This means that even if there is light in the room, you’ll be able to sleep better. If your spouse likes to sit up and read or watch TV, you’ll still be able to sleep soundly.
Guard your evenings.
Do what you must to keep a regular sleep schedule. It can be easy to let all of your time be consumed by work and caring for children, especially when they’re young. The sooner you set good sleep habits for yourself, however, the better. You need to find rules that work for you personally. Maybe you make a habit of stopping work by 9pm, or start screen free time, or save certain activities for the weekend. Leaving work for tomorrow when it’s time to sleep will only mean you have more energy to do it the next day.
Find natural sleep aids.
Things that naturally help your body calm down and get ready for sleep are essential. For example, if you find yourself waking up with aches and pains it may be time for a new mattress. If a new mattress doesn’t fit into your budget, consider a thick pillowtop to put on top of your current mattress. Some people like to use certain smells, such as lavender, to help them relax. White noise machines are useful to those who need a soft sound to help them drift off.
Have rules for your kids.
To avoid being jarred awake by a child whose woken up early, set rules in place so they know what is and what is not appropriate to do at certain hours. If your child consistently wakes early, perhaps set a system in place where they don’t leave bed until you come to their room. They can lay in bed, sing, talk, or play with their toys, but they mustn’t be allowed to have free reign of the house. Of course, if they need to go to the restroom, that can be done quietly before they return to bed. With enough consistency, your child will realize it’s pointless to get up early, and ultimately they’ll sleep better.
Make your bedroom a haven.
Especially once kids are old enough to have their own room and sleep to through the night, make your bedroom and comfortable, relaxing space. Get whatever works for you – blankets, comfy seating, light blocking curtains, etc. When you make your bedroom a place that is easy to relax in, you sleep easier at night.
Make regular appointments with your doctor to stay happy and healthy.
At Stellar Health and Wellness, we are moms and know how much work moms do. If you are a mom and want to focus on your wellness, call 503-344-6631 today for a free consultation!