As mums, we know the importance of a bedtime routine for children. Once a routine is ingrained, it’s much easier to get them to sleep. Unfortunately, many mums have no sleep routine for themselves. We stay up late, worry about problems, drink coffee, scroll on social media and get as much done as possible before the next day.
So many mums have poor sleep quality. We may be used to functioning in the world while tired, but it might actually be dangerous. Researchers say sleeping only five hours a night can put you into a similar state as being drunk. Being constantly tired can also affect your:
- Physical health – increased risk of heart disease, kidney disease, high blood pressure, diabetes and stroke
- Mental health – increased risk of depression and anxiety, reduced quality of life
- Safety – increased risk of accidents, poor judgement and slower reactions
The best thing mums can do for themselves is create a bedtime routine that gives them more and better quality sleep. Doing the same activities in the same order before bed will train your brain to relax and be ready to snooze.
We can’t promise you won’t get woken in the night, but the sleep you do get will be better quality. Here are some tips for creating a bedtime routine for yourself.
1. Determine a not-negotiable sleep time
Work backwards from your usual wake-up time to decide the best bedtime for you. Then plan your night around getting to bed at that time. This won’t work every single day, as life is unpredictable. But you will feel better if you do it more often than not.
2. Go digital free
Turn off your computer, phone and social media at the same time every night. Then turn your notifications off, so you’re not tempted. You might spend the time you would’ve been scrolling doing other things, and feel more in control as a result.
3. Do sleepy activities
Do something every night that makes you sleepy. It might be reading a book or listening to soft music. Whatever works for you. If you do it every night, your brain will recognise it as a signal to wind down and get ready for sleep.
4. Eliminate stimulants
We all know we should avoid eating sugar and drinking coffee at night or it will affect our sleep quality. Easier said than done, right? But it’s worth it for better sleep. Try doing it for a week or two to see if your sleep improves.
5. Meditating and journaling
Many people swear by these techniques for their sleep routine. It doesn’t have to be a formally structured meditation. You can try just sitting in a low-light room and quietening your mind. This can be highly beneficial if you tend to worry at night.
6. Relax your body
Many of us carry stress in our bodies, which can make sleep difficult. Before bedtime, focus on relaxing your body to release any stress. Try yoga, stretching, going for a walk, taking a shower or massage.
7. Check your environment
If lights, noise and other distractions disturb your sleep, try to reduce the impact. You could use ear plugs and eye masks, use blinds to darken the room, turn off red standby lights or use a sound machine for ambient noise.
8. Do what works for you
Every mother and household is different, so your bedtime routine needs to realistically work for you and your life.
Work demands, small children and a partner’s needs can make the idea of a routine seem laughable. But after everything you do for everyone else, you deserve a decent night’s sleep!
If you’re feeling overwhelmed and want to make a change in your life but don’t know where to start, book a free consultation to discuss how Time For Mum coaching can help you get your life back on track.
What changed my world was… sleep training my baby! I’ve done that pretty early – 4mo exactly, not even a week late. But I know if I’m not rested I cannot provide the full care. Although you got me really interested with tech-free time before bedtime. I’ve had one attempt to that before but failed big time. I have to try again!
If anyone needs – the sleep training book was this one: https://www.parental-love.com/shop/baby-sleep-training and it worked perfectly fine for us!
Thank you Mandy for sharing the link! I bought this ebook and my life has changed. It is a pity that so few parents undertake to teach their children to sleep. Everyone thinks it has to be like this, that it’s natural and those first years are so difficult for them. It turns out that it doesn’t have to be this way. I am the best proof of this. Thank you again
Hi Mandy, I totally agree. If we’re not rested and well, we can’t provide good care to our children. I’ve put together some useful guides for mums that are available on our website timeformum.com. If you’re interested you can download them for free today. 🙂