We all know how hard it is to have a good night’s sleep, especially when you’ve just had a long day at work. It gets even more stressful when you come home and see yourself doing all the house duties, and let’s not forget – the kids.
As a working mom, it can be tough to balance work, family, and some precious shut-eye. Here are some tips to achieve that precious sleep you deserve after a very long, tiring day.
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A critical part of having a relaxing bedtime routine is giving yourself some “me time” before you sleep. This could be having a soothing, warm bath with lavender bath bombs to destress while reading the book you’ve always wanted to read. This can then be followed by a skincare routine to give your face a detox before you bring yourself into dreamland.
You can adjust your bedtime routine depending on what you like and what relaxes you. The time you give yourself before you sleep is about winding down, letting go of the day’s chaos, and signaling to your brain that it’s time to switch off. There’s no point in adding something to your routine if you don’t find it relaxing!
2. Create A Comfortable Sleeping Environment
Accompany your relaxing bedtime routine with a sleeping sanctuary that could enhance your sleep. Turning your bedroom into a cozy haven can make all the difference.
Invest in some blackout curtains to banish those intrusive streetlights. Find a mattress that suits your body’s preferences. And if you’re sharing the bed with your partner, consider separate blankets if they’re a cover hog – because sleep theft is a real thing!
Other than that, you could also make use of aromatherapy. Essential oils such as lavender, chamomile, and cedarwood can promote relaxation when you diffuse them – much like how they would do in spas.
Some would also curate a calming playlist of soothing music or nature sounds (or even white noise) to help them relax as they drift off to sleep.
3. Invest In Comfortable Sleepwear
We’re not just talking about high-end silk pajamas, unless that’s what you prefer. However, having comfortable sleepwear can make bedtime feel more like a treat and less like a chore.
A study shows that if you’re sleeping in a 22°C (71.6°F) room in cotton pajamas, you’ll be able to sleep better. On the contrary, if you’re sleeping in a much colder 17°C (62.6°F) room, you’d be better off with a wool set of pajamas. This is because body temperature plays a big role in a person’s sleep quality, and your choice of sleepwear directly affects this.
Sleepwear made from natural fabric, such as cotton and wool, is also more breathable. So, it’s best that you avoid sleepwear made from synthetic fibers, such as polyester, that may also cause skin irritation.
4. Have A Sleep Schedule
A consistent sleep schedule throughout the week can help you sleep better. Yes – all throughout the week, including weekends. Consistency helps you regulate your body’s internal clock. It helps you sleep and wake up consistently at the same time every day, especially if you’re faithful to the sleep schedule.
But, as we all know, life happens. And this one might seem impossible with the unpredictability of the life of a mom. In fact, statistics show that most American moms with kids under 18 don’t get 7 hours of sleep! Flexibility is the key, but establishing a routine can help you grab those precious ZZZs.
5. Eat And Drink During The Right Times
Working moms often juggle a lot, which sometimes means erratic eating schedules. But eating and drinking at the right times can improve your sleep.
Avoid heavy meals close to bedtime – they can lead to discomfort and even nighttime heartburn. On the flip side, going to bed hungry isn’t great either. A light, balanced snack can be your best friend. As for caffeine and alcohol, they’re sleep disruptors so try to limit these in the hours leading up to bedtime, and you’ll thank yourself in the morning.
6. Practice Mindful Meditation
Mothers may be masters of multitasking, but sometimes, our minds just won’t stop racing – especially when we hit the hay.
Just a few minutes of quiet reflection can be very beneficial for your sleep quality. Also, keep your mind out of the never-ending-to-do list that’s stressing you out at this point in time. Deep, calming breaths can also help.
You don’t have to be a meditation guru to practice this. But if you’re up for a little bit of moving, yoga and simple stretching can help you relieve some tension and relax your muscles.
7. Establish A ‘No Work Beyond Office Hours’ Mindset
This is the most important one that you have to keep in mind which can definitely help you sleep better. It’s tough. But if you want to get a good night’s sleep, you have to set some boundaries for yourself. Try your best to establish a ‘no work beyond office hours’ mindset. There will be exceptions depending on the situation, of course. But make them rare.
As much as possible, try to achieve work-life balance. Do not check those emails or work on tasks at night. Turn off your notifications, set your phone to silent mode, or turn on the ‘Do Not Disturb’ mode feature to prevent these late-night interruptions.
Pro Tip: You can lessen the chances of thinking about work at night when you stay organized. A planner, a smartphone app, or any organizing tool or calendar that can keep track of your tasks and appointments can help reduce stress and late-night worrying.
Prioritize Sleep
Getting a good night’s sleep could seem like a dream so far away, especially for working moms like us. But here’s the thing: you’re nothing without energy. Your health and well-being are vital to your success.
So, make sure you prioritize sleep. With a few tweaks to your routine and mindset, you can create a sleep-friendly sanctuary that recharges all the energy that was lost that tiring day. Sweet dreams, mama! You’ve got this!
