When you become a mum, the idea of a good night’s sleep can look very different to life pre-baby. Your nights of uninterrupted 8 hours of sleep are a distant memory, you celebrate if your baby sleeps for more than 4 hours straight and you are constantly looking to Instagram for tips to get more sleep. Anna Robards, now a mum of two, knows this all too well. With a recent addition to the family, she has her sleeping routine down pact to ensure she gets restful sleep every night. Here she shares her top sleep tips for mums.
Go device free by 7:30pm
The best way to wind down is to shut down: “I start winding down as soon as I get my daughter Elle to bed. While I may still have emails to address, as my business, INTU WELLNESS, never sleeps, I still try to be away from my phone and social media if I can by 7:30 pm”. While it is tempting to use baby free time to catch up on emails, it’s also important to have quality time with your other half: “That allows Tim and I to spend time together, cook dinner, watch a movie and try to destress from the day”.
Have a dedicated space for sleep
If you have a TV or screens in your bedroom, it may be time to reconsider. Creating a space just for sleep and time with your spouse can help your brain associate the bed with rest: “I reserve the bed for sleep and time with my husband only”. Keep your room clutter-free and simple. Things like soft lighting or white noise can also help you settle in for a good night’s rest.
Create a bedtime routine
After a stressful day, it can be hard to switch off. Take time to create your own toolbox for sleep. Have a list of things you can do to calm your mind: “If I feel like I can’t calm or settle, I will look to do some breath work, meditation, or reading, or I will jump into the shower and enjoy some time under the warm water, which is calming”. Calming activities can be different for each person. For Anna, it’s meditation, reading or journaling.
Look to magnesium
Magnesium has been known to help promote a better sleep. For Anna, taking magnesium powder has become a part of her nightly routine: ‘I always take magnesium powder around 30 minutes before bed. It helps calm my body and mind and also plays a role in maintaining healthy sleep patterns that contribute to a more deep restful sleep”.