A Mom’s Recipe For Restorative Sleep
From sunup to sundown, we're juggling more plates than a circus performer. But amidst the chaos of daily life, there's one thing we often neglect: our precious sleep. As an integrative health coach (and fellow mom trying to run the circus), I get it. That's why I'm here to share some real-talk tips to help you reclaim those elusive Zzz's and wake up feeling like the baddy you are. And the best part…it’s not a massive routine, and takes the least amount of effort you will give all day long:
1. Cut Off the Late-Night Snack Attacks
Picture this: it's late, the kids are finally in bed (hooray!), and all you want to do is Netflix and nibble. But hold up, mama! Give your digestive system a break by ditching the late-night snacks at least two hours before hitting the hay. Not to mention, sugar and dairy have a tendency to wake you up more than a toddler, if you eat them close to bedtime. If you want your cup of tea…this is the time to enjoy! Trust me, your gut will thank you.
2. Let There Be (Warm) Light
When the sun starts its descent, it's time to dim those harsh LED lights and opt for warmer tones. Not only does this signal to your body that it's time to wind down (and the science nerd in me wants to tell you that it cues your melatonin production to start kickin’ in-which is the hormone that helps your body relax and sleep.), but it also sets the stage for a cozy, relaxing evening.
3. Kitchen Zen
There's something oddly satisfying about waking up to a clean kitchen, am I right? So, before you hit the hay, take a few minutes to tidy up, load the dishwasher, and wipe down those countertops. Your future self will thank you as she sips her morning coffee in serenity.
4. Warm Up to Wind Down
Hop in the shower for a dose of warm water therapy, or treat yourself to a soothing face-cleansing ritual. These simple acts not only pamper your skin but also activate your parasympathetic nervous system, paving the way for sweet dreams ahead. And hey, if you're feeling fancy, bask in the glow of a tabletop red light to really set the mood.
5. Unwind Without the Grind
We moms are masters of multitasking, but when it comes to bedtime, it's all about focus. Find a wind-down activity that requires minimal effort - think reading, meditating, or tackling a crossword puzzle from the comfort of your cozy bed. Give your brain a break from the daily hustle and let it settle into a state of calm.
6. Lights Out, Mama
I know, I know - carving out time for sleep can feel like Mission: Impossible with kids of all ages. But trust me, those 7 to 8 hours of shut-eye are non-negotiable. Your body deserves the chance to rest, recharge, and repair from the demands of the day. So, turn off that warm light, snuggle into bed, and let yourself drift off into dreamland.
Remember: prioritizing your sleep isn't selfish - it's essential. So, embrace these evening rituals, give yourself permission to unwind, and let the restorative power of sleep work its magic. You've earned it. Now go get those Zzz's!
