Motherhood is undoubtedly one of the most beautiful and rewarding experiences in life, but it comes with its fair share of challenges, especially when it comes to getting a good night’s sleep. As a meditation teacher, author, and creator of the Heavily Meditated app, I’ve had the privilege of helping countless mothers find peace, presence, and a sense of calm amidst the chaos of parenting. In this article, I’ll share some valuable insights and sleep strategies tailored specifically for mums with young kids.
For Mums:
If you wake up in the morning and all your sleep efforts have been thwarted by a restless baby or a too-late-in-the-day cup of chai, fret not! Yoga Nidra (known as yogic sleep or enlightened sleep) is an ancient technique that is good for our modern life. The simplest way to describe Yoga Nidra is guided relaxation, but it’s so much more than that. Suffice it to say that it’s incredibly nourishing for the nervous system and the word on the street is that 20 minutes of yoga nidra is said to be equivalent to 3 hours of sleep. It’s a supercharged yogic nap that will give you wings (especially when you’re sleep-deprived.) As a mum of three, I can tell you that a regular yoga nidra practice has really moved the dial on the sleep debt I’ve accrued over the years.
How To: My app Heavily Meditated has an entire category of Yoga Nidra practices for you to try. Pop on a track and lay down for 15 minutes in the afternoon to support your energy after a sleepless night.
For Kids:
If bedtime is anything but blissful, try creating a sleep ritual with your little ones. I like to think of attending to 3 senses – touch, scent and sounds. For touch – invite your little one to find a favourite stuffed friend. Something that feels soothing and grounding. Next, mist the space with something that smells nice – my go-to is Shemana Heart Mist. This helps to anchor the senses into the moment and creates a positive association for future bedtimes. Then, either guide your kiddo through a simple relaxation like a body scan or you might like to press play on a guided sleep story, sound bath or guided meditation for kids. I find that sounds like singing bowls or chimes always help kids drop into rest with ease! Kids meditate for free in my app, Heavily Meditated. Set up an account and try all of the Meditations for Minis for no charge.
Caitlin Cady, meditation teacher & author of Heavily Meditated: Your Down-to-Earth Guide to Learning Meditation and Getting High on Life and The Hope Dealer, as well as the creator of an app sharing the name of her first book, Heavily Meditated.