Getting the right amount of sleep as a mum can often feel impossible. Between caring for your child, managing household duties, and finding time for yourself, sleep is often pushed aside. Yet, it’s one of the most critical elements for maintaining your health and well-being. In fact, according to the NHS, adults need between seven and nine hours of sleep each night to function properly. So, how do you reclaim your rest and get the sleep you truly deserve?
In this guide, we’ll explore actionable strategies that mums can use to improve their sleep quality. These aren’t quick fixes but tried and tested methods that can make a real difference.
Establishing a Consistent Routine
A consistent sleep routine is one of the most effective ways to improve sleep quality. For mums, it may seem unrealistic to have a set bedtime when your child’s needs are unpredictable, but it’s about creating a rhythm rather than a rigid schedule. Going to bed and waking up at the same time, even on weekends, helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.
Research shows that having irregular sleep patterns can lead to lower quality rest. A study found that individuals who followed a consistent sleep schedule experienced better cognitive function and mood throughout the day. Establishing a routine also includes winding down properly. Dim the lights, put away screens, and engage in relaxing activities such as reading or a warm bath before bed. This prepares your body and mind for rest.
The benefits of sticking to a sleep routine go beyond just better rest. It can also positively impact your overall mental health. A consistent sleep schedule supports emotional regulation, helping you handle the ups and downs of parenting with more resilience.
Creating a Sleep-Friendly Environment
Your bedroom environment plays a massive role in how well you sleep. Often, the needs of children take over the home, but ensuring your bedroom remains a peaceful sanctuary for rest is key. Start by assessing your mattress and pillows. If they’re worn out or uncomfortable, they may be hindering your ability to get proper rest.
One company that has prioritised sleep quality is Hypnia, which offers mattresses designed to support a restful night’s sleep. Investing in a high-quality mattress can make a huge difference in how refreshed you feel each morning. It’s worth considering this if you often wake up feeling stiff or unrested.
Additionally, ensure your bedroom is as dark and quiet as possible. Use blackout curtains to block out light and consider white noise machines or earplugs if your child’s sounds are keeping you awake. The temperature of your room should also be cool, ideally between 16 and 18 degrees Celsius, as this helps promote deep sleep.
Lastly, keep your room clutter-free. Studies suggest that a tidy environment contributes to a calmer mindset, which can help you fall asleep faster. Make your bed each morning, organise your space, and reserve the bedroom solely for sleep and relaxation.
Managing Sleep Disruptions
Sleep disruptions are inevitable for mums, especially with young children. However, there are strategies you can implement to minimise their impact. When your baby wakes up in the night, try to keep the environment calm and quiet. Resist the urge to turn on bright lights or engage in stimulating activities that could wake you up fully. Instead, use dim lighting and try to stay relaxed.
If your child is old enough, establishing boundaries around your bed can be helpful. A BBC report on sleep hygiene recommends keeping children in their own rooms as much as possible, as co-sleeping can interrupt the sleep of both the parent and the child. If your child insists on sleeping with you, gently guide them back to their own space when they wake during the night.
Power naps during the day can help counterbalance the effects of disrupted night-time sleep. A 20-30 minute nap is enough to recharge without affecting your ability to fall asleep later. However, avoid longer naps as they can interfere with your night-time rest.
Prioritising Self-Care for Better Sleep
Self-care is often the first thing to be sacrificed when you become a mum, but it’s essential for both your mental and physical well-being. When you neglect your own needs, it becomes harder to manage stress, which directly impacts your sleep quality. Stress triggers the release of cortisol, a hormone that makes it difficult to relax and fall asleep.
Incorporating self-care into your daily routine doesn’t have to be complicated. It could be as simple as spending 10 minutes meditating, taking a short walk outside, or setting aside time for a hobby you enjoy. These small actions help reduce stress and create a sense of balance, which ultimately improves sleep.
Exercise is another key component of self-care that contributes to better rest. Regular physical activity helps regulate your body’s sleep-wake cycle, making it easier to fall asleep at night. Even just 30 minutes of moderate exercise a day can significantly improve sleep quality. However, avoid vigorous activity too close to bedtime, as it can have the opposite effect.