If you are a tired mom, a bedtime routine for yourself is probably the last thing on your list once you have finally won the nightly war of putting your little ones to bed. But the benefits of winding down before you settle in for the night are not just for babies and toddlers. There are multiple reasons why you should take time to relax and ease your mind before bed. Plus, let’s face it, waking up on the couch at 3 am with Netflix asking if you are still there is far from the restful night you need.
Benefits of a bedtime Routine
Why does it matter?
First of all, being a parent is stressful. Studies have shown that insomnia and parenthood often go hand in hand. Once the day of rushing around and catering to everyone’s needs is over, disconnecting and effectively preparing for a peaceful night can often be hard. We are often left lying in bed, going over our entire to-do list in our heads, or mindlessly scrolling our social media in hopes of getting our minds off our day. It’s hard to drift away peacefully when the brain is always on (it is no secret why you are so tired, mom).
Secondly, well, sleep matters. We know how important it is and are ready to do ANYTHING to ensure our kids get enough. Why not put some of that energy into getting some for ourselves? Good quality sleep benefits us physically and mentally, and as parents, we should all want to be the best versions of ourselves to better care for our families.
Proper sleep hygiene is essential to reap the benefits of catching some z’s, and a bedtime routine is a great place to start. It can help ease the mind from constant mental stimulation and better prepare the body physically for bed, allowing us to drift off and sleep deeper.
How to create your perfect routine
Now that we have cleared up the why, here are a few ideas and tips on how to create your ideal nighttime routine.
Set a time
Decide what time you want to be in bed every night, and backtrack from there. A proper routine should be 30 minutes to an hour long (one less episode of the show you are binge-watching). Set an alarm on your phone to help remind you when the time comes.
Dim the lights
Before modern comforts like electricity and electronics, it would get dark in our homes in the evening, the only light sources being an oil lamp or a fire. Modern conveniences aren’t without their disadvantages, as dim, warm light has considerable benefits to our circadian rhythm. If you are in bright, artificially lit rooms right before bed, your body will struggle to secrete enough of the necessary hormones to help you get to sleep. The same goes for the blue light that our devices emit.
In preparation for bed, dim the lights. Light a few candles around your home and ensure you use a blue light filter on your phone or other devices. Your internal clock will thank you.
Play some music
Music can help us let go of stress. It is the perfect backdrop for our day, and the same goes for our nighttime routine. Create playlists of relaxing songs and play them before bed.
Reduce screen time.
Now that the lights are dimmed, your music is on, and you start to relax, it’s the ideal time to put down the phone. Make an effort to avoid social media or any sort of news app that may influence your mood or anxiety level. The whole point of this routine is to unwind before bed, and outside influences will have the opposite effect. Need an extra hand to resist temptation? Put your phone on airplane mode and download any playlists or audiobooks you want to access past this time.
Do something for yourself.
By consciously carving out this time for yourself before bed, you will finally have some time for those little things that often get put aside. It can be spending more time on your skincare routine, followed by a warm cup of tea and your favourite book. Or, you can take a bath, stretch, practice yoga, meditate or journal. Anything that helps you to reconnect with yourself. Feel free to switch it up as often as you like.
Practice Gratitude
Now that you feel relaxed and calm take a few moments before bed to go over your day. Think of the good that came out of it and be grateful. Gratitude has so many benefits and basking in it before bed is a great way to end your day on a positive note.
Make it a habit
Just like you wouldn’t neglect your kid’s precious bedtime routine, commit to making yours happen. Make it a priority. But remember, the purpose of this is to contribute to your well-being. If life happens and you miss a night or two, don’t get caught up in guilt. Let it go and get back on track the next day. Just like having junk food doesn’t erase a week of healthy eating, you will still feel the advantages of your new habit even if, on some nights, it’s just not possible.
Sleep is a foundation for overall health. Getting enough will require a little more effort at this stage in your life, but inadequate sleep should not be just something we just accept as moms. We definitely deserve better. So say goodbye to the tired mom and hello to this new healthy habit. You’ve got this!
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