Let’s face it if you are parenting kids under 5 you are probably not getting the best night’s sleep. With early morning wake-ups and those dreaded night wakings, from potty breaks, to night terrors, to ‘can I have another cup of water please, mom’. This might not be the best season in life for sleep but there are steps we can take to to help you own your nighttime routine and down-regulate your nervous system before bed so you can fall asleep faster and capture as much good quality sleep before mom duties call again.
Here are 6 ways I have improved my evening wind-down routine to optimize my sleep
Stay consistent with the time you go to bed - You might not be able to control when your little ones wake you up in the morning but getting into a routine of consistently going to bed at the same time every night is key. This helps our body to regulate its internal 24-hour clock (Circadian Rhythm). When we go to bed at the same time every night our brain signals the release of melatonin which helps us to feel drowsy and fall asleep. If we are constantly changing the time we go to bed then our brain will stall the secretion of melatonin which can lead to trouble falling asleep (insomnia). Like our toddlers, our body loves consistency and predictable patterns.
Calm your nervous system - Our central nervous system has two responses Sympathetic (fight or flight) and Parasympathetic (rest & restore). When you are parenting young kids the dinner-bath-bed routine can feel anything but relaxing. Our kids are processing their days and letting out all of the big feelings they have been holding in all day. Once you finally get the kids asleep it’s important to carve out time to unwind and down-regulate your nervous system so you are in a restful state for bed. Netflix and chill, or scrolling through our phones actually keeps us in more of a sympathetic state even if it doesn’t feel like it at the time. Our phones also emit blue light which raises cortisol levels which keeps us alert and ready and less likely to be able to fall asleep. Build in a 10-15 minute screen-free winding down routine before the time you want to go to bed.
Check out my 5 favorite ways to unwind before bed.
Legs up the wall - Lie on your bed with your hips at the baseboard and place your feet up the wall to drain the legs from your day. I will do this for 10 minutes and habit stack with an audiobook and this Red Light Therapy Mask.
Indulge in a nightly skincare routine - Light a candle and take your time prepping your skin for bed. Add a mask for the ultimate at-home spa experience.
Warm bath or shower - I love taking a bath or shower to wash off my day and feel squeaky clean for bed. Cleanse your body with the Necessaire Eucalyptus Shower Gel or add the Saje Muscle Melt into your bath to unwind.
Gentle Mobility Routine - I don’t recommend working out late at night but adding in some gentle mobility exercises and stretches can help to calm your nervous system, release any tension built up from your day, and improve your digestion before bed. Try this mobility routine to get you started.
Book before bed - I love reading for 15-20 minutes before I fall asleep. No matter how good the book is I can guarantee it will send me to sleep. Check out what I am currently reading.
Airplane mode is not just for airplanes - This has been a habit I implemented at the start of the year that I feel so much better for. I have my phone scheduled to switch to ‘Do not disturb’ at 7 pm each evening and then I put my phone on its charger for the night at 9 pm.
No Coffee after 1 pm - In my 20s I could easily have a coffee at 4 pm before teaching my evening classes and be able to sleep fine at night. Now in my 30’s my body is way more sensitive to the effects of coffee. I have to cut myself off by noon otherwise I will still feel wired and tired come my bedtime. When I hit the low energy slump in the afternoons instead of reaching for another cup of joe I will take myself outside for a 10-30 minute walk, sometimes on calls or listening to a podcast.
Breathwork - One of the easiest ways for us to calm our nervous system before bed and transition to our parasympathetic nervous system response is through deep breathing. Inhaling and exhaling through your nose feeling your ribs expand as you inhale and letting your shoulders melt away from your ears as you exhale. Try the 4-2-6 breathing pattern, inhale for 4, hold for 2, exhale for 6 - Repeat for 3 mins
Supplements to support a good night’s sleep - There are some great supplements on the market that can help you get a good night’s sleep. I have been using Cymbiotika for a couple of years now and love both their Topical Magnesium Oil to help relax muscles and their Complex Sleep Formula
Affiliate Disclaimer — Some affiliate links have been included in this blog post from the Amazon Associates Program. I will only ever recommend products I have tested and love. If you go on to make a purchase through these links I may receive a small commission but at no additional cost to you - Thank you for your continued support!
