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A busy mom's guide
to a peaceful nighttime routine
As a busy mom, winding down after a hectic day can be challenging. If you’re like me, when the kids go to bed my mind is still on overdrive. The day’s chaos is still stuck in my head as well as planning for the following day. I sometimes feel like I’ll never relax enough to get a good night sleep.
Establishing a calming nighttime routine can significantly improve your sleep quality, leaving you refreshed and ready to tackle each new day. Check out my detailed guide to creating a nighttime routine that will help you relax and sleep better.
Step 1: Evening Wind Down
Once the kids are in bed, it’s time to start your own evening wind down. Begin by setting the stage for a relaxing night:
Tidy Up: Spend 10-15 minutes decluttering your main living areas. Put away toys, straighten up the kitchen, and prepare the space for a fresh start in the morning. A tidy environment can help clear your mind and reduce stress.
Dim the Lights: Lower the lighting in your home to signal to your body that it’s time to start winding down. This can help promote the production of melatonin, the hormone that regulates sleep.
Suggestion: If your kids are old enough, have them get ready for bed while you start this step. This will help you get a head start and by the time they are tucked into bed, you are ready for Step 2.
Step 2: Personal Care Ritual
Taking care of yourself is essential for a good night’s sleep. Create a personal care routine that you look forward to each night:
Skincare Routine: Using your favorite skincare products, begin with a gentle cleanser to remove makeup and dirt. Follow with a toner to balance your skin’s pH, then apply a serum or treatment tailored to your skin’s needs. Finish with a nourishing moisturizer. Taking care of your skin not only benefits your complexion but also signals to your body that it’s time to relax.
Bath or Shower: A warm bath or shower can help soothe tired muscles and prepare your body for sleep. Add Epsom salts to your bath for added relaxation benefits, or use a calming body wash with scents like lavender or chamomile.
Comfortable Pajamas: Slip into your favorite pajamas. Choose something soft and comfortable to enhance your sense of relaxation.
Step 3: Calming Activities
Engage in calming activities that help your mind transition from the busyness of the day to a state of rest:
Reading: Choose a book that you find enjoyable but not overly stimulating. Reading can help divert your mind from daily stressors and ease you into a state of relaxation. Reading is one of my favorite hobbies, however at night I find that I can’t read anything too involved. Any easy-to-read romcom is my go-to for bedtime reading.
Journaling: Spend a few minutes writing in a journal. Reflect on your day, jot down things you’re grateful for, or plan your to-do list for tomorrow. This can help clear your mind and reduce anxiety.
Gentle Stretches: Perform some gentle stretches or yoga poses to release tension in your muscles. Focus on your breathing and let go of any residual stress from the day.
Step 4: Mindfulness and Meditation
Incorporating mindfulness and meditation into your routine can significantly improve your sleep quality:
Deep Breathing Exercises: Practice deep breathing exercises to help calm your nervous system. Try inhaling deeply for four counts, holding for seven counts, and exhaling for eight counts. Repeat this cycle several times.
Guided Meditation: Use a guided meditation app or listen to a calming meditation podcast. These can help quiet your mind and prepare you for restful sleep.
Step 5: The Sleep Environment
Creating a sleep-friendly environment is crucial for a good night’s rest:
Cool Room Temperature: Keep your bedroom cool, ideally between 60-67 degrees Fahrenheit. A cooler room can help you fall asleep faster and stay asleep longer.
Comfortable Bedding: Invest in high-quality, comfortable bedding. Choose sheets and blankets that are soft and breathable. A supportive mattress and pillows that suit your sleep position can also make a significant difference.
Darkness and Quiet: Ensure your bedroom is dark and quiet. Use blackout curtains to block out light, and consider a white noise machine or earplugs if you’re sensitive to noise.
Step 6: Bedtime Beverage
A warm, caffeine-free beverage can be a comforting part of your bedtime routine:
Herbal Tea: Enjoy a cup of herbal tea such as chamomile, valerian root, or a specially formulated “sleepytime” blend. These herbs have natural calming properties that can help you relax and prepare for sleep.
Warm Milk: If you prefer, a glass of warm milk with a touch of honey can be soothing and help induce sleep.
Step 7: Unplug and Unwind
Reducing screen time before bed is crucial for better sleep:
Limit Screen Exposure: Avoid screens, including phones, tablets, and TVs, at least 30 minutes before bed. The blue light emitted by screens can interfere with your body’s natural sleep-wake cycle.
Night Mode Settings: If you must use your phone or other devices, activate night mode or blue light filters to reduce the impact on your sleep.
Step 8: Final Relaxation Techniques
As you settle into bed, try out some final relaxation techniques to drift off peacefully:
Progressive Muscle Relaxation: Focus on tensing and then relaxing each muscle group in your body, starting from your toes and working your way up to your head. This can help release any remaining tension.
Visualization: Imagine yourself in a peaceful place, such as a quiet beach or a serene forest. Visualization can help distract your mind from worries and promote relaxation.
By following this detailed nighttime routine, you can create a peaceful transition from the demands of the day to a restful night’s sleep. Prioritizing self-care and establishing calming habits can significantly improve your sleep quality and overall well-being. You’ll be so glad you tried these! Sweet dreams and restful nights await!
Need to get your mornings in order? Check out my post on Why Stay-At-Home Moms Need a Morning Routine to Stay Organized and find out how to start your day stress free.
