6 Ways You Can Get Better Sleep, Even if Your Kids Keep You Up All Night

Are you in the eye of the storm with younger kids that are waking frequently in the night? The idea of getting ‘better sleep’ feels like such an elusive pipedream that you daren’t even hope (let alone believe) that one day you could be getting better sleep, right?

We’re not here to give you platitudes like ‘it’ll get better’ (it does) or ‘hang in there’ (but do). What we do have are actual, real life, practical tips to help maximise the sleep you do get, and salvage the sanity you have left until that magical day comes when you finally sleep, uninterrupted, for at least 8 hours again. Let’s take a look:

1. Routines aren’t just for the kids

We know the importance of creating sleep routines for our kids, but what about us? It’s tempting to stay up way past their bedtime to have some time to yourself, but you may be sacrificing decent sleep time by doing so.

Set yourself a bedtime, and try to stick to it. Whether you decide to sleep as soon as they are softly snoring away, or you watch your favourite show or read before you settle down yourself, a regular bedtime helps train your body and mind to relax and prepare for sleep. Importantly, limiting screen time an hour before bed helps your brain to ‘switch off’, as blue light from our phones interferes with our body’s natural sleep rhythm.

2. Get comfy with a better mattress

We often underestimate the importance of where we sleep – and an uncomfortable mattress, or itchy bedding can really disrupt our sleep and keep us awake at night. If your bed isn’t as comfortable as it could be, it might be time to invest in a mattress that truly supports your body as you sleep and can make a world of difference to how you sleep (when you do).

If it’s time for a change, consider a Hybrid Mattress, such as one that combines the comfort of memory foam with a double spring layer from Simba. This will help to reduce pressure points, keep you cool and supported as you sleep – and let’s face it, when you are waking through the night to feed the baby, or check on poorly kids, there’s nothing we need more than a comfortable bed.

3. Open the windows to keep cool

Did you know that the temperature of our bedroom plays a big role in how we sleep? If you are recovering from childbirth and experiencing the fluctuations in body temperature that are often associated with hormone imbalance during the fourth trimester, this could make all the difference to the quality of sleep you get.

Ideally, your room should be between 16-18°C, so turn down the heating at night and if you can, crack open the window – or use a fan to cool the room. If your baby is still in with you, check the temperature of the room with a thermometer as they also benefit from moderate room temperature, especially while they are very little.

Avoid synthetic fabrics and opt for breathable cotton sheets and bedding to help you stay comfortable without overheating. If you experience fluctuations in body temperature during the night (hello, perimenopause) layering bedding can be a lifesaver, too.

4. Power up with power naps

Prone to falling asleep on the sofa in the middle of day? Us too. But while long day naps can make it harder to fall asleep at night, a short 20-30 minute power nap can help to give you a boost and refresh. If you are feeling exhausted because, well, kids, try having a power nap in the afternoon (believe us, the jobs can wait – always prioritise your sleep!)

Power naps can boost our energy, improve mood, and are important for our cognitive function, too.

5. Minimise Caffeine After Midday

Do you find yourself reaching for the coffee when you are feeling exhausted, only to slump in the afternoon and then struggle to sleep later on? Caffeine stays in our system for hours, interrupting our ability to rest properly, but it can also have the opposite effect for many of us and cause our system to sleep in the mid-afternoon and leave us feeling shattered. And of course, what do we do? Have another coffee, of course! It’s no wonder that we then find ourselves awake at all hours and in a cycle of poor sleep.

Limit caffeine intake after lunchtime, and if you find you need a little boost later in the day, opt for herbal teas like chamomile or peppermint. These not only help with relaxation but can also be a soothing part of your evening wind-down routine and help to nurture your health, too.

6. Make time for mindfulness before bed

As mums, we are juggling a lot physically, but mentally too. If you struggle to stop the whirl of things in your head at night and to switch off, relaxation techniques can help to soothe your mind and calm those nagging thoughts.

imple relaxation techniques, like deep breathing or progressive muscle relaxation, can help ease tension and make it easier to drift off. You can even try a short guided meditation or gentle yoga stretches before bed to help clear your mind of the day’s stresses. These techniques are quick, don’t require much effort, and can be done from the comfort of your bed – perfect for those nights when sleep feels elusive or you are struggling to nod off again after getting up to see to the kids.

Do you struggle to nod off at night? Join The Motherload® community, and get the best advice from the MOLOs to find tips on sleep for both you, and your kids.

This article has been written in collaboration with Simba. For more information on their sleep products, from mattresses to pillows, go to www.simbasleep.com