There’s no question that a good night’s sleep is essential for your health and well-being. Yet, as any stay-at-home mom can tell you, getting a good night’s sleep can be difficult — if not impossible — when you have young children at home.
In addition to the usual challenges of getting enough sleep, such as noise and light pollution, stay-at-home moms also have to deal with the constant interruptions of children who need attention — whether it’s for a drink of water, a bad dream, or just some quality time together.
So how can you get the sleep you need when you’re a stay-at-home mom? Here are 9 tips to help you out.
1. Make sleep a priority
This is the first and most important step you’ll have to take on the quest to get enough sleep. Just because you’re at home with your kids doesn’t mean that you can’t make time for yourself. In fact, it’s even more important that you do it when you’re a stay-at-home mom.
Be sure to schedule some time each day to relax and unwind, whether that means going for a walk or taking a hot bath. And when bedtime rolls around, make sure you’re getting enough sleep by turning off your electronics and eliminating any distractions in the bedroom.
2. Get a CPAP machine
If you suffer from sleep apnea, then it’s essential that you get a CPAP machine. This machine will help you breathe more easily at night, which can make a big difference in your sleep quality. You can find a good collection at CPAP Direct where there are specific machines for women with customisable skins and features.
Remember, although sleep apnea is a common condition, it’s highly underdiagnosed. This means many people with sleep apnea have no idea about their condition and the harmful effects of long-term sleep deprivation. If you feel tired during the day despite getting a good 7-9 hours of sleep at night, you might have sleep apnea and it’s important to consult a doctor for it.
3. Establish a bedtime routine
Having a bedtime routine is important for both kids and adults. By establishing a regular bedtime routine, you’ll signal to your body that it’s time to wind down and prepare for sleep. This might include taking a relaxing bath, reading a book, or listening to soothing music.
As a stay-at-home mom, you can also use your bedtime routine to help your kids sleep. An example of this is reading a story together before you tuck them into bed.
4. Keep a sleep journal
Keeping track of your sleep habits is a helpful way to identify patterns and potential problems. For example, if you find that you’re frequently waking up in the middle of the night, it might be helpful to keep a glass of water by your bed so you can stay hydrated.
In addition to tracking your sleep habits, a sleep journal can also be used to track how well you’re sleeping. Be sure to rate your sleep quality on a scale of 1-10, with 10 being the best. This will help you track your progress over time and see how well different sleep strategies are working for you.
5. Follow a healthy diet
Eating healthy foods is important for your overall health, but it can also impact your sleep quality. For example, eating a diet high in sugar can cause energy spikes and crashes that make it difficult to fall asleep and stay asleep.
On the other hand, foods like honey, almonds, chamomile tea, and bananas contain nutrients that can promote sleep. So be sure to include these foods in your diet if you’re struggling with sleep.
As a mom, promoting healthy eating habits at home can also help you make sure that your kids are getting the right nutrients to help them sleep well at night.
6. Get regular exercise
Exercise is another important factor in getting a good night’s sleep. Regular exercise can help you sleep more deeply and wake up feeling more rested and refreshed. Try to get at least 30 minutes of exercise each day, even if it’s just a brisk walk around the neighborhood.
Now, it might be difficult to get daily exercise when you’re a stay-at-home mom. However, there are plenty of ways to incorporate exercise into your daily routine. For example, you can take your kids on a bike ride or go for a family hike on the weekends (which are also great ways to build lasting family memories).
You can also try doing some simple exercises at home while your kids are playing. For example, you can do some jumping jacks or sit-ups while they’re playing on the floor or watching TV.
7. Limit your exposure to blue light in the evening
It’s important to limit your exposure to blue light in the evening, as this type of light can disrupt your natural sleep cycle by suppressing melatonin production. This is especially important for screen time, so try to avoid using smartphones and other devices with screens for at least an hour before bed.
8. Avoid caffeine
While you might be tempted to reach for that cup of coffee in the afternoon after a long, tiring morning with your kids, beware that caffeine can stay in your system for up to 8 hours. So if you drink caffeine in the late afternoon, it’s likely that you’ll have difficulty falling asleep at night.
9. Avoid alcohol
Last but not the least, it’s super-important to avoid alcohol when you’re trying to get high-quality sleep. It might seem like a glass of wine will help you relax and fall asleep, but alcohol can actually disrupt your sleep.
This is because alcohol causes you to wake up more frequently throughout the night as it’s metabolized in your body.
With these helpful tips, we hope that you will not only get the sleep that you need but the relaxing time that you deserve. Every Mum deserves some time to unwind right!