Bedtime Routines for a Better Night's Sleep

Change up Your Routine:

As moms, we are masters of routines. Without them, our lives would be utter chaos. But what about incorporating a new pre-bedtime routine for ourselves? Bet you've never considered that one. There are many things we can do to improve our night's sleep. Here are 10 easy routines that you can pick up tonight to feel more well rested tomorrow.

Slow Down With Light Stretching or Yoga:

Stretching after a long day is a great way to ease your body into calmness.
"Moms hold much of their stress in their bodies. One of the most effective ways to release this stress is by stretching key muscles and breathing deeply. Keep the stretches simple, though," says Dr. Paul Hokemeyer, a Manhattan-based marriage and family therapist. "I advise my patients to do five sets of downward and upward dogs, followed by three minutes of sitting quietly and breathing deeply. The point is to slow yourself down, not to amp yourself up."

Create Your Sanctuary:

Make your room a peaceful haven. "Keep your bedroom a sanctuary for sleep and sex. Avoid making it an office, your child's playroom or an entertainment center. Mothers need a place that's serene and their own.

Chill Out:

Experts say that the best sleep occurs in room temperatures of around 65 degrees Fahrenheit.

"We also get great sleep when our rooms are well ventilated. "So open a window, and purchase an inexpensive fan that you can use to circulate the air."

Relax in a Hot Bath:

Our bodies go into a sleep-induced state when they need to cool down from a hot bath. "Try to put yourself on a regular bath schedule. Commit to at least three baths a week. "The regularity of the baths will help you train your body for sleep rather than restlessness."

Put Down the Caffeine:

Watch your late-afternoon liquid and caffeine consumption. "Typically, moms get a slump in the late afternoon and reach out for caffeine to help them refuel. I advise my patients to avoid any caffeinated beverages after 3 p.m. "Also, watch your beverage consumption in general after 5 p.m. Frequent trips to the bathroom to relieve yourself throughout the night will leave you exhausted."

Get Busy in Bed:

Try it. You might like it. "Orgasms are incredibly relaxing. They also fill us up with endorphins that have a calming and sedative effect.

Maintain a Regular Sleep Schedule:

This might be easier said than done, but give it the old college try. "Obviously, this is a tough one for new moms, but just as it's important for your toddler to get on a regular sleep schedule, it's equally important for mom to be on one as well.

One Sheep, Two Sheep:

It’s bedtime. You’ve got your last kid settled in and your husband is snoring, but you’re still staring at the ceiling. If you’re hoping warm milk or counting sheep will help you drift off, you could be wrong. In fact, every trick you're trying to catch more z's might actually be keeping you awake.

Drink a Glass of Warm Milk Before Bed:

“A warm drink of something you enjoy can help you sleep. “but there’s nothing special about warm milk.”
The key, she says, is to create a bedtime routine that’s relaxing for you. We associate milk with bedtime (probably because we drank it as kids). But more than half of adults have a lowered ability to digest milk, and even if you’re not lactose intolerant, dairy at bedtime could be hard on your stomach.