Sleep Tips for Moms Who Can’t Sleep (Because Life)

Ah, sleep. That elusive thing we all used to take for granted before kids, work stress, and the random 3 a.m. brain spirals about everything you didn’t get done yesterday. If you’re reading this at 2:47 a.m., wondering how to squeeze in some decent shut-eye before dawn, you’re in the right place. Let’s get real—life is chaos, but your sleep doesn’t have to be. Here’s how to hack your way to better sleep, even when life is throwing curveballs faster than your toddler can dump out an entire box of Legos.

Practical Tips for Better Sleep:

1. Set a Sleep Schedule (Sort of): Yes, I know you’re already rolling your eyes. But try to hit the hay at the same time most nights. Even if that means you’re in bed at 10 p.m., opening a book to read-even if you can’t make it to the bottom of the page before you pass out.

2. Ban the Phone (No, Seriously): I get it—your phone is your lifeline. But the blue light is not your friend. Put it in another room, or at least on the other side of the bed, 30 minutes before sleep. I put mine in my office-far away from my room. Plus, I put it on sleep mode from 8:45pm to 7am for good measure (less temptation if alerts stop coming through!) You’ll thank me later.

3. Upgrade Your Bed Situation: It’s hard to sleep when your mattress feels like a medieval torture device. Invest in decent pillows, breathable sheets, and maybe even a weighted blanket. (Weighted blanket = instant hug.) My instant AHHHH is my lovely heating pad I got on Amazon-I set it right before I brush my teeth and wash my face. By the time I slip under the covers, it’s like my bed gives my an instant warm hug!

4. Keep It Cool: Not your attitude (that’s already covered). Your bedroom. Drop the thermostat to around 65°F—67°F. A cooler room helps you fall and stay asleep. And Yes, it will be freezing in the morning-but, hey, it will wake you up!

5. Mind Your Pre-Bedtime Snacks: Eating an entire bag of chips at 9 p.m. might not be your best move. Opt for a small, sleep-friendly snack like almonds or a banana. Bonus: no crumbs in bed. However-try your best to stop eating at least 1 hour before bed. Your stomach will sound less like a dragon trying to escape your deep belly tunnels-allowing your partner to have a peaceful night of rest.

Sleep Hygiene Basics:

1. Consistent Wake-Up Times: Even if you had a rough night. This keeps your body clock in check. Yes, it’s brutal at first, but so is coffee deprivation… your choice.

2. Light It Up: Get some morning sunlight. This tells your brain it’s time to wake up and resets your internal clock. Plus, free Vitamin D! (If it’s still dark outside-get yourself a red light-or at least use only dim light settings until the sun finally wakes up!)

3. Darken Your Cave: Make your room as dark as possible for sleep. Blackout curtains, eye masks—whatever it takes to block out the streetlights and the intense glowing beem of the full moon some nights.

4. Limit Caffeine After Lunch: Yes, this one hurts. But caffeine hangs out in your system for hours. Consider switching to decaf by mid-afternoon. (Or at least tell yourself you’ll try.)

5. Create a Wind-Down Routine: This isn’t just for the kids. Take 30 minutes to do something relaxing—read, meditate, or, heck, organize a junk drawer. Just keep it low-key and screen-free.

Stress Reduction Techniques:

1. Breathe Like a Weirdo: Deep breathing or 4-7-8 breathing (inhale 4 seconds, hold 7, exhale 8) can work wonders when your brain won’t stop rehashing that one embarrassing thing you said in 2007.

2. Journaling: Write down all your to-dos, worries, or random thoughts before bed. Dump it all on paper so your brain doesn’t feel the need to keep replaying it. (Bonus: no one will read it, so go wild.)

3. Stretch It Out: Gentle yoga or stretching before bed helps release tension—because we all know your shoulders are carrying the weight of the world (and your kid’s random junk in your bag).

4. Say No to Doomscrolling: Resist the urge to scroll news or social media before bed. Trust me, Karen’s Facebook drama will still be there tomorrow.

5. Lavender FTW: Essential oils like lavender are your bedtime BFF. A few drops on your pillow or in a diffuser can help signal your brain that it’s time to chill.

Look, sleep isn’t always going to be perfect—and that’s okay. Life happens, kids happen, and sometimes you’re just going to be a little tired. But incorporating even a few of these tips can help you reclaim some of those precious Z’s. Because you deserve to feel like a human, not a zombie with a coffee addiction. Sweet dreams, moms!