23 April 2024 — Wellness

Lesser-Known Sleep Tips for Mums

Sleep Tips for Mums

Motherhood is as demanding as it is rewarding, and between juggling children’s needs, household chores, and often, a career, sleep can seem like a luxury you can’t afford. However, good sleep is crucial for health and maintaining energy levels and emotional well-being. Here are some lesser-known tips that can help mums catch those much-needed ZZZs.

1. Sync Sleep with Your Circadian Rhythm

Understanding and syncing with your natural circadian rhythm can significantly improve sleep quality. Try to expose yourself to sunlight early in the morning and decrease exposure to blue light from screens as the day progresses. This helps maintain a healthy sleep-wake cycle, making falling asleep naturally as night falls easier.

2. The Power of Aromatherapy

Aromatherapy isn’t just for spas; it can be a powerful tool for inducing relaxation at home. Essential oils like lavender, chamomile, and sandalwood can be used in a diffuser or a warm bath before bed. These scents help soothe the mind and are particularly effective in creating a calming bedtime routine.

3. White Noise Wonders

The constant mix of household sounds can disrupt and prevent deep sleep. White noise machines can mask these disruptions by creating a consistent, soothing backdrop that promotes better sleep. Apps that simulate sounds like rain, ocean waves, or even a steady hum can also be helpful.

4. Mindful Minute

Mindfulness and meditation can significantly calm a busy mom’s mind, preparing it for sleep. Even just a few minutes of guided meditation or deep breathing exercises before bed can ease anxiety and reduce stress, which are common culprits behind sleepless nights.

5. Bedroom Sanctuary

Transform your bedroom into a sleep sanctuary. This means optimal temperature control (cooler is usually better), blackout curtains to keep it dark, and a comfortable mattress and pillows. The environment should signal to your body that it’s time to wind down.

6. Journaling

Taking a few minutes to journal before bed can help unload the thoughts racing through your mind. Write down worries, to-do lists, or positive moments from the day. This practice can help clear your mind and lessen the burden of stress, making it easier to relax and drift off.

7. Strategic Napping

While long naps can interfere with nighttime sleep, a quick power nap of 10-20 minutes in the early afternoon can boost alertness and performance without disrupting your sleep cycle.

8. Sleep Support

Super powders like our Sleep & Skin Renewal can help support sleep with its natural ingredients such as magnesium glycinate, passionflower and lemon balm.  However, consulting with a healthcare provider before starting any supplement is essential, especially for breastfeeding mothers.

9. Flexible Exercise

Regular exercise is fantastic for sleep, but timing is critical. Engaging in vigorous exercise too close to bedtime can leave you too energised to sleep. Schedule workouts in the morning or early afternoon to enjoy the sleep benefits without the late-night adrenaline.

10. Ditch Late Night Snacks

Eating heavy meals or snacks right before bed can lead to discomfort and indigestion, keeping you awake. Aim to have your last meal a few hours before bedtime to ensure your body isn’t working overtime when it should be resting.

By integrating these lesser-known tips into your routine, you may find that quality sleep becomes a more regular part of your life, even with the full-time job of being a mom. Here’s to restful nights and energetic days.


1. Journal of Clinical Sleep: Relationship between Food Intake and Sleep Pattern in Healthy Individuals

2. Behavioural Sleep Medicine: Postpartum Mothers’ Napping and Improved Cognitive Growth Fostering of Infants: Results From a Pilot Study

3. Journal of Physiological Anthropology: Effects of thermal environment on sleep and circadian rhythm

4. Clinical Sleep Reviews: Noise as a sleep aid: A systematic review

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