Before my son was born I didn’t pay much attention to sleep. Why worry about a good thing? After his arrival I waited expectantly for high quality sleep to return. It never did, for me and for many other mothers. It’s clear that moms need better sleep… but how? Here are five solutions for better sleep that take less than five minutes to complete:
1. Cool it Down
Moms need better sleep. So do women in other stages of their lives. Pregnant, Postpartum, Perimenopausal, and Menopausal women all have one thing in common – their fluctuating hormones can affect their body’s ability to regulate body temperature.
If you aren’t able to use an air conditioner to cool your bedroom to around 70 degrees, try these simple solutions instead:
- Adjust ceiling fan blades to move counterclockwise to cool down the bedroom at night. Use this link to learn how to change a ceiling fan’s direction.
- Leave the windows open in the evening and direct one fan out the window and the other into the room. This will help circulate hot air out and cool air in.
- Put some water and ice cubes in a hot water bottle to use as a cold compress in bed.
- Bring your damp towel from the shower with you to the bedroom. If you wake up hot, use it as a blanket until you cool down. Weird but effective.
Now that you have solutions for a cooler room and body it’s time to figure out how to avoid bringing the mental load into the bedroom with you:
2. Use Pen & Paper
Many sleep experts recommend limiting screen time before heading to bed to improve sleep. Like most habits, this one can be hard to break, especially for moms who often carry the burden of the mental load wherever they go and use devices to stay organized. And if they’re not planning or worrying? They’re most likely using the same devices as a break from their hard day.
The best way for moms to stop using devices before bed? Using pen and paper solutions to help relax, destress, and sleep better:
- Keep a paper copy of a good book on your pillow. This will increase your chances of reading it rather than scrolling on your phone.
- Use a bedside Puzzle Book to help keep your mind off things that might otherwise keep you awake.
- Place a notepad and pen by your bedside. Instead of staying up worrying, write down your worries (or your to-do list) to release some of the emotions and the worries behind them.
Unfortunately, our worries don’t just get stored in our minds but in our bodies as well. Use the next solution to release tension from your body and calm your nervous system:
3. Breath it Out
Moms can experience such high levels of stress in their day. Often they feel where this stress is stored in their bodies each evening. The problem? We know that gentle exercising and stretching can help, but it can be really difficult to commit to doing one more thing at the end of the day.
The solutions? Use one of the simple devices below. All that’s required is to lie on them for a few minutes to release tension and relax your central nervous system.
Here is a list of inexpensive devices to try:
Therapy Balls: Place these under any part of your body and lie still or roll on them to release tension. Best for releasing tension from small, hard-to-reach areas such as the shoulders and glutes.
Wooden Pillow: Lie or stand on this pillow to release tension from the neck, lower back, feet, or abdomen. Best for releasing tension from sensitive areas such as the lower back and soles of the feet.
9” Pilates Ball: Lie on the floor with a half-deflated ball under your sacrum. This will cause your hips to elevate and activate your central nervous system. Best for whole-body relaxation.
Looking for another way to relieve stress without any of this equipment? Try this next solution:
4. Spray it on
It’s no secret that there are many drinks, foods, and tinctures that can help promote better sleep. If you are someone who may forget to take supplements on a regular basis try Pure Magnesium Oil instead.
Studies have shown that Magnesium plays an important role in regulating sleep and improving both sleep quality and general mood. Read more about proper Magnesium dosage and side effects on WebMed.
The best part? You can just spray it on the soles of your feet before getting into bed. It is absorbed quickly and is by far the easiest way to include a calming substance in your busy schedule.
Lastly, if the last four solutions still seem like too much work, try this idea:
5. Count Your Blessings
The last solution for moms who need better sleep is to count their blessings. Instead of taking the mental load to bed with you, try practicing gratitude by noting the things that went right in your day.
Even if this is not your usual style, using this method for one minute will help avoid the pitfall of focusing on the things that didn’t go right today or that might go sideways tomorrow.
The bottom line is that there are many quick and easy solutions for improving sleep. Practice some self-care by trying one of them the next time you go to bed.
Want to not only sleep better but feel better as well? Read Moms Want to Feel Better. Micro habits Can Help for some ideas.