As busy moms, your mental task list is constantly running and that doesn't necessarily stop when you crawl into bed. The cruel thing is that you need a good night's sleep to keep up with it all and when you have small humans dictating your wake-up time (2 AM? 4 AM?) It's a bit challenging.
Since we all know that sleep is important for immune function, mood, energy, brain function, and long-term health, here are my top tips for moms to get better sleep and what you CAN control for your precious shut-eye.
8 Hours Before Bed: No More Caffeine☕
When you're powering through work, or taking care of the kids and hit that afternoon slump, I know it's so easy to reach for some afternoon coffee, but try to resist the urge. Ultimately It's messing up your sleep whether you realize it or not. Try some sparkling water, herbal tea, or better yet, a nutritious snack packed with protein, fat, and fiber which is really what your body is asking for. Bonus points for a quick walk around the block or some jumping jacks to get things moving.
3 Hours Before Bed: Avoid Heavy Meals & Alcohol 🍷
Heavy meals and alcohol disrupt digestion, hormone balance, blood sugar, and metabolism and make for a not-great night of sleep. Of course, once in a while is not a big deal, but if you're eating dinner right before bed or relying on a glass of wine every night before bed, it's time to make some shifts.
2 Hours Before Bed: Shut It Down 💻
Whether you work out of the house, manage the household, or BOTH, your mind is constantly running through your to-do list. If you feel like you have a lot of pending items, write them down. Studies show this allows people to let go more and know they can come back to their tasks in the morning. Close down your computer and step away.
1 Hour Before Bed: No More Screens 📵
YOU KNOW you aren't supposed to be scrolling Instagram in bed right? So why are you still doing it? Exposure to blue light from screens can suppress melatonin production, the hormone that helps you sleep. Put your phone on DND an hour before bedtime and find a new wind-down routine and I promise your sleep will improve.
Establish a consistent bedtime
Since you can't necessarily control when you get woken up, you can control when you go to bed. Going to bed earlier and around the same time, ideally before 10 PM is the best case scenario if you can manage it.
If you're out there every day momming, working, and doing it all, please make sure you're doing all you can to get the most restorative sleep possible!
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