There’s nothing cliché about the term “busy mom”. I know moms who get kidney stones because they simply didn’t take 5 minutes for a bathroom break or stop to drink some water. Needless to say, motherhood is HARD! It’s filled with a never-ending to-do list and limited time to get everything done, so our needs hardly if ever get addressed. But I cannot emphasize how important it is to take care of yourself! One of the most important, easiest, and cheapest self-care activities is sleeping. Yes, a good night’s rest, and how do you achieve this? By establishing a nighttime routine that promotes rest and relaxation. In this blog post, we’ll explore some tips for creating a nighttime routine for busy moms.
- Set a Bedtime
The first step to establishing a nighttime routine is setting a bedtime for yourself. It’s important to prioritize sleep and make sure you’re getting enough rest each night. Aim for seven to nine hours of sleep each night, and make sure to give yourself enough time to wind down before bed. Setting a regular bedtime can help regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time each day.
- Take a Warm Bath or Shower
Taking a warm bath or shower before bed can help you relax and unwind after a long day. The warm water can help soothe tired muscles and ease any tension you may be feeling. Adding Epsom salts or essential oils to your bath can also help promote relaxation and relieve stress. If you don’t have time for a bath, a quick shower can be just as effective.
- Practice Yoga or Stretching
Yoga and stretching are great ways to release tension and promote relaxation. There are many simple yoga poses you can do in your bedroom or living room that can help you unwind and prepare for sleep. Some examples include child’s pose, downward dog, and legs up the wall. Stretching can also be beneficial, as it can help improve circulation and prevent muscle soreness.
- Read a Book or Listen to Music
Reading a book or listening to music can be a great way to relax before bed. It can also be a way to take a break from screens, which can disrupt sleep patterns. Choose something that you find soothing or enjoyable, and make sure it’s not too stimulating. Avoid reading or listening to anything that will get your mind racing or cause you to stay up late.
- Practice Mindfulness or Meditation
Practicing mindfulness or meditation can be an excellent way to quiet your mind and promote relaxation. There are many apps and websites available that offer guided meditations or mindfulness exercises. Taking just a few minutes each night to focus on your breathing and clear your mind can help you feel more centered and calm.
- Prepare for the Next Day
Preparing for the next day can help you feel more organized and in control, which can reduce stress and anxiety. Some things you can do to prepare for the next day include laying out your clothes, packing your lunch, and making a to-do list. By taking care of these tasks before bed, you’ll be able to start your day on a positive note.
- Create a Relaxing Environment
Creating a relaxing environment in your bedroom can help promote restful sleep. Make sure your bedroom is cool, quiet, and dark. Consider investing in a comfortable mattress and pillows, and choose bedding that feels soft and cozy. You can also add some calming elements to your bedroom, such as a diffuser with essential oils or a Himalayan salt lamp.
- Limit Screen Time
Finally, it’s essential to limit screen time before bed. The blue light emitted by screens can disrupt your body’s production of melatonin, making it more difficult to fall asleep. Try to avoid using your phone or computer for at least an hour before bed. If you need to use your phone, consider using a blue light filter or switching to “night mode.”
