Are you a busy mom who struggles to get a restful night’s sleep? I know the feeling. With all the responsibilities we juggle, it can be tough to wind down and quiet our minds at the end of the day.

But here’s the thing— lack of sleep wreaks havoc on your adrenals which regulate your metabolism, blood sugar, sex hormones, and your body’s response to stress. Not getting enough sleep affects so much of our daily lives, that I’d argue it’s the first place to start when making steps toward improving your health.

So, if you’re ready to prioritize your sleep, here are some tips to get you started:

1. Strive to get 7+ hours of uninterrupted sleep.

Health experts recommend 7 hours minimum but you may actually need 8-9 hours. You’ll have to pay close attention to how you feel. Determine your ideal waking time and work backward to determine your “lights out” time. This may mean starting your kid’s bedtime routine earlier than usual. You can gradually start moving their bedtime backward by 15 minutes or so over the course of a week.

2. Stick to a consistent sleep schedule.

Our bodies thrive on routine, so try to go to bed and wake up at the same time every day. This will help regulate your body’s internal clock and improve the quality of your sleep. This means waking up early on the weekends too. Of course, if I have a late night out, I will sleep in a bit, but I definitely notice a big difference in my mood and energy levels when I deviate from my normal sleep schedule.

3. Create a relaxing bedtime routine that works for you!

What helps calm you down? Maybe taking a warm bath with some Epsom salt and lavender oil, reading a book, drinking some sleepytime tea, or doing a short bedtime yoga sequence. Do whatever it takes to help you wind down and signal to your body that it’s time to catch some z’s.

4. Stop the scroll and limit screen time before bed.

Blue light sabotages your sleep. Blue light sends signals to your brain to stay awake and alert. It inhibits melatonin production which is what helps you wind down and relax before bed. Try to avoid screens for at least an hour before bed. 

Easier said than done, I know. Especially when you have a husband like mine who loves watching TV before bed. It’s a battle I’ve given up on. My solution: I wear blue-blocking glasses for a few hours before bed. Also, I charge my phone in the bathroom to eliminate the temptation to mindlessly scroll before bed.

5. Make your sleep space cozy and comfortable

Invest in a comfortable mattress, pillows, and comfy sheets— you can’t put a price on good sleep. Keep your room cool, dark, and quiet. The optimal sleeping temperature is 60-67 degrees. Consider using blackout curtains or a white noise machine to block out any distractions. You may feel like a sleep diva but it will be worth it, I promise!

6. If you supplement with magnesium, take it before bed.

Studies suggest about 90% of Americans aren’t getting enough magnesium through diet and the best time to supplement with this is before bed because it can help you relax. My fav is Natural Calm or magnesium glycinate.

7. Practice stress-reducing techniques.

If you find yourself lying awake at night worrying about all-the-things, try practicing relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. When I am feeling desperate to fall asleep, I will listen to a short meditation on the Calm app. It usually does the trick! Another thing We can’t always stop our mom- brains from wandering so I suggest is keeping a notebook and pen next to your bed so you can write down any to-dos that pop into your head while you are lying in bed. And don’t forget, social media before bed is your greatest nemesis.

8. If you are waking up during the night, evaluate why.

Are you waking up hungry? Increasing your protein at dinner and having a healthy source of fat may help your hunger for longer. Or you might benefit from a snack before bed (carb + protein). Are you waking up to pee? You might be drinking too much liquid close to bedtime or having some pelvic floor dysfunction that needs to be addressed by a professional.

Remember, getting restful sleep is an act of self-care.

By prioritizing your sleep hygiene, you’ll have more energy, feel more focused, and be better equipped to handle whatever challenges come your way. So, take care of yourself, mama, and sweet dreams!

*A quick disclaimer to the mamas with littles. I honestly don’t know how I survived on so little sleep during the newborn stage and periods of toddler sleep regressions. It was SO hard! To all the mamas out there who are currently here, I 100% feel for you. Although getting good sleep may be difficult right now and I promise you WILL get sleep again. I urge you still implement as many of these tips as possible and if you are struggling with getting your toddlers to sleep, I strongly recommend considering consulting a sleep coach.

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Abby (1)

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I'm Abby— a Registered Nurse and Functional Health Consultant. I assist clients in identifying the root cause of their health problems, begin healing, and attain optimal wellness. Book a free consult to learn more about my services!

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