I’m going to be straightforward when I say I love sleep! I always have, and in my younger (more care-free, single days) I frequently took naps that lasted up to 3 hours or more! Let’s face it, a rested mind and body can function so much better. It has been scientifically proven that getting a full nights rest can help lift your mood, increase productivity and keep you from feeling burnt out. It is so important to make sure you’re getting enough sleep! This may sound like an impossible feat for Mother’s, especially mothers of multiple children, but sleep is such an important part of our health and overall we
Here are a few quick tips to help get you on a path to being getting a good nights rest and feeling refreshed and rejuvenated in the morning:
1. Set a bedtime and stick to it
Make sure everyone in your household is on board and be strict about bedtime/quiet time after a certain hour. It may take some time (and A LOT of effort) to get everyone “trained”, but be consistent! It’ll be a huge relief once you’re all settled into the new bedtime routine and everyone is having more restful nights. I’ll go a little more into detail on sleep training tips specifically for Mother’s below, but the first step for adults and children alike is picking a bedtime and sticking to it.
2. Get physical
For those who may have trouble unwinding and getting to sleep at the end of the day, try going for a jog or getting a good workout in during the day. It’ll help burn off some of that excess energy and leave you ready for your bed at the end of the day. I recently started doing Orange Theory Fitness and have certainly found that on the days that I workout, I am asleep within minutes of my head hitting my pillow.
Let’s be honest, we live in a time where it’s almost impossible to disconnect from our cellphones and electronics. Make it a point to completely disconnect at bedtime. Stick your cellphone in your nightstand drawer or charge in another room if that makes it less tempting for you. Instead, reach for a book or magazine that’ll have a more calming effect. Unplugging and disconnecting will allow your mind to unwind and help you get to sleep quicker.
4. Get Oily
Essential oils have been a huge blessing for my household (we use Young Loving oils), specifically for helping us all relax and sleep more peacefully. I started using them when my daughter was about 9 months old and I immediately noticed a huge difference in her sleeping patterns. From the very first time I diffused their SleepyIze product from their KidScents line in her room at nap time she slept longer than she had ever slept before! I was actually shocked and amazed at how well she slept and never looked back from there. I like to diffuse Lavender and their Peace & Calming oils in our bedroom in the evenings to help us relax and drift off easier too. (I’ve linked the products referenced above down below for your reference.) Of course, always consult with your Doctor or Pediatrician with any questions about using these products safely.
5. Watch what you eat
Eating a lighter or earlier dinner will help you feel less full/bloated come bedtime. Remember to drink plenty of water and avoid caffeine and sugary drinks after a certain time of the day. I have found that my cut-off time for drinking coffee is 3:00 pm, but I know it’ll vary for everyone. For me, and most busy Moms out there, coffee is essential to keep me moving throughout the day, (first I drink the coffee, then I do the things!) but it is important to set limits to ensure we are not overly energized or caffeinated by the end of the day.
*Helpful tip for Moms/Parents:
When our daughter was born, her sleep and nap schedule was such a huge thing for me. As I previously mentioned, I have always been a lover of sleep and I knew if I wanted to have a somewhat “normal” sleep schedule we would need to set some bedtime and nap time goals and be consistent with them. Of course when you are a mother to a newborn or young children, one of my biggest suggestions would be to sleep when baby sleeps, but when you feel like you and baby are ready for more restful nights (for us that was at about 3 months) start working on that bedtime routine. There are countless articles and books that I read on different sleep training techniques and they can all be extremely helpful. Do your research, find a technique that works for you and stick to it! It’s never too late to “sleep train” your kiddos. Although our nights aren’t always perfect and restful, I’m happy to say a majority of our nights my daughter, my husband, and myself get anywhere between 7-12 hours of sleep (she gets up to 12, we average 7-8).
Every household and family’s schedule is very different and so are their needs. Some people work the night shift or have hectic schedules that aren’t always super consistent, but try your best to find a block of time to set aside as your rest time. Whether that is during the day or middle of the night, do yourself a favor and commit to at least one block of sleep that is at least 4-6 hours. Your body needs it!
I feel pretty confident when I say that if you implement at least a few of these tips into your daily bedtime routine you will see an improvement in your ability to get to sleep quicker and stay asleep longer. Remember when we are well rested we are healthier, happier, and able to give more to our families, loved ones and colleagues. Happy sleeping!
KidScents SleepyIze: https://www.youngliving.com/en_US/products/kidscents-sleepyize-5ml
Young Living Lavender essential oil: https://www.youngliving.com/en_US/products/lavender-essential-oil
Young Living Peace and Calming oil: https://www.youngliving.com/en_US/products/peace-calming-essential-oil-blend