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A Mum’s Nighttime Routine: How to Get More Sleep

In the life of a busy mum, the nighttime routine often feels like a carefully choreographed ballet—juggling children, chores, and perhaps even a busy schedule of her own. With the myriad of responsibilities, it’s easy to let sleep slide down the priority list. However, establishing a calming nighttime routine can significantly enhance the quality of sleep, allowing mums to recharge for another bustling day ahead. Here’s how to create an effective nightly routine and get more sleep.

1. Set a Consistent Bedtime

A key aspect of getting quality sleep is establishing a regular bedtime. Consistency helps to regulate your body’s internal clock, making it easier to drift off. Try to settle down at the same time each night, even on weekends. This sets a precedent for both you and your children, signalling that it’s time to wind down.

2. Create a Calming Atmosphere

Transform your bedroom into a serene sanctuary by minimising distractions and creating a calming atmosphere. Dim the lights, making use of soft lamps or fairy lights, and consider using an essential oil diffuser with soothing scents like lavender or chamomile. A cool room temperature, along with comfortable bedding, can significantly enhance your sleeping experience.

3. Limit Screen Time

With the prominence of technology in our daily lives, it’s crucial to set boundaries around screen time in the evening. The blue light emitted from phones, tablets, and televisions can disrupt melatonin production, making it harder to fall asleep. Aim to turn off screens at least an hour before bed. Instead, engage in relaxing activities like reading a book or listening to soothing music.

4. Wind Down with a Relaxation Routine

Incorporating a wind-down routine can signal to your body that it’s time for sleep. This could include gentle yoga stretches, meditation, or deep-breathing exercises. Even a warm bath can help relax tense muscles and reduce stress, preparing you for a restful night.

5. Plan for Tomorrow

Mums often find their minds racing at night, filled with thoughts about to-do lists and upcoming tasks. To alleviate this, spend a few minutes each evening planning for the following day. Write a quick list of what needs to be done or set aside time for self-care. This can declutter your mind, allowing you to drift off more easily.

6. Keep a Sleep Diary

If you struggle with sleep, keeping a sleep diary can be immensely helpful. Note down your bedtime routines, how long it takes to fall asleep, and the quality of your sleep. This information can not only highlight patterns but also help make necessary adjustments to improve your nightly rest.

7. Prioritise Sleep Hygiene

Good sleep hygiene is essential for promoting restful slumber. Make sure your mattress and pillows are comfortable and that your bedding is clean and inviting. Avoid consuming caffeine or heavy meals later in the evening. Instead, opt for a light snack if you’re feeling peckish.

8. Involve Your Children

A bedtime routine can be a family affair. Involve your children in winding down by creating a shared ritual, such as reading together or having quiet conversation time. This not only fosters a sense of security for them but also helps you establish your own calming routine in tandem.

9. Seek Support When Needed

If sleep continues to evade you, don’t hesitate to seek support. Whether it’s consulting a healthcare professional or joining a local mum’s group for shared experiences, talking about sleep struggles can provide new insights and strategies.

Conclusion

Balancing motherhood with a personal life can be a daunting task, but prioritising a thoughtful nighttime routine is vital for achieving more restful sleep. By establishing consistent habits, creating a calming environment, and involving the family in the process, mums can reclaim the precious hours of sleep they deserve. Remember, a well-rested mum is not only more productive but also more present in every moment. So, tuck the little ones in, take a deep breath, and embrace the night ahead with the promise of restful sleep.

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