Sleep routine for moms don’t have to be complicated and boring. Get excited about your sleep routine with these 7 tips!
I remember people telling me, “You’ll never know tired like new mom tired.” Wow, were they right! Newborn life introduced me to a level of exhaustion I didn’t know was possible. Each baby eventually learned to sleep on their own—Babywise worked wonders with my 2nd, 3rd, and 4th—but then my sleep problems became self-imposed. Staying up late to catch up on chores, binge-watch TV, or scroll endlessly wasn’t serving me. Sound familiar?
Let’s talk about why sleep matters, especially if fat loss is one of your goals, and how you can create a sleep routine as a mom that actually works.
Why Sleep Routines for Moms Matter
Getting 7–8 hours of sleep isn’t just about waking up refreshed. Adequate sleep directly impacts your fat loss goals. When you don’t sleep enough, your body produces more cortisol (the stress hormone), which can lead to increased appetite, stubborn belly fat, and poor decision-making around food. Sleep also helps regulate hunger hormones like ghrelin and leptin, giving you better control over cravings.
The Science Behind Sleep and Fat Loss
Did you know that missing out on sleep can sabotage your fat-loss efforts? According to the Built By Science video, lack of sleep disrupts hormones critical for weight regulation. Ghrelin, the hunger hormone, increases, making you crave high-calorie foods, while leptin, the hormone that signals fullness, decreases, leaving you unsatisfied even after eating.
Sleep deprivation also spikes cortisol levels, promoting fat storage, especially around the belly. On top of that, your body’s ability to metabolize carbs effectively drops, which can lead to insulin resistance over time. Simply put, less sleep equals more hunger, less energy for workouts, and a higher likelihood of weight gain.
Getting those 7–8 hours isn’t just a luxury—it’s a game-changer for staying on track with your fat-loss goals. Prioritize sleep, and your body will thank you!
Bottom line: Sleep is foundational for recovery, energy, and overall results. Now, let’s get you a sleep routine for moms that sticks.
Tip #1: Get Housework Done While the Kids Are Awake
One of the biggest mom traps is trying to squeeze in housework after the kids go to bed. Instead, use their awake hours to knock out tasks like laundry, dishes, or tidying up. Involving them in chores can even teach responsibility and keep them occupied. This clears up their bedtime for you-time—and sets the stage for tip number two.
How to Get Housework Done with Kids Awake
Housework with kids underfoot might feel impossible, but involving them can make it manageable—and even fun! Assign age-appropriate tasks like sorting laundry, picking up toys, or wiping surfaces. Younger kids love to “help,” so let them mimic what you’re doing with child-safe tools. Turn chores into a game by racing to finish tasks or playing their favorite music to keep them engaged.
For older kids, set clear expectations and use chore charts or rewards to motivate them. By tackling housework together, you’re not only getting things done but also teaching responsibility and teamwork—all while freeing up precious nap or bedtime hours for yourself!
Tip #2: Set the Mood for Restful Sleep (my favorite sleep routine for moms tip!!)
Put away electronics at least one hour before bed. Blue light from screens suppresses melatonin, the hormone that helps you fall asleep. Instead of scrolling, try lighting a calming candle, sipping a warm cup of herbal tea, and unwinding with a book. This creates a sleep routine for moms that feels intentional and calming—because let’s face it, you deserve it.
Tip #3: Hydrate Earlier in the Day
Mom life is busy, and sometimes we forget to drink water until the evening. But guzzling water right before bed leads to midnight tinkle parties, which disrupt your sleep cycle. No bueno!! Aim to drink water consistently throughout the day so your bladder isn’t the reason you’re awake at 2 a.m.
Why Guzzling Water Isn’t Good for Your Pelvic Floor
Staying hydrated is essential, but guzzling water all at once—especially in the evening—can strain your pelvic floor. Your pelvic floor muscles support your bladder, and frequent, urgent trips to the bathroom can weaken these muscles over time, especially if you’re rushing or bearing down to “go quickly.” This is particularly concerning for moms, as pregnancy and childbirth can already place stress on the pelvic floor.
Instead, sip water throughout the day to stay hydrated without overwhelming your bladder. This approach not only supports your pelvic floor health but also minimizes those sleep-disrupting midnight bathroom runs. Win-win!
Tip #4: Pamper Yourself Before Bed
Taking care of others all day can leave you drained, so dedicate a few evenings a week to pampering yourself. Whether it’s a face mask, a warm bath, or just applying your favorite lotion, these small rituals can make a big difference. And while you’re at it, invest in some nice pajamas. Curling up in soft, comfortable sleepwear—whether it’s satin, cotton, or splurge-worthy silk—makes going to bed feel luxurious. A sleep routine for moms doesn’t have to be boring! Here are a few more ideas to get you started:
Sleep routine for moms: Nightly Pampering Tips for the Stressed-Out Mom
Being a mom is a full-time job, and stress often builds up by the end of the day. A nightly pampering routine can help you unwind and set the tone for restful sleep. Here are a few easy ideas to treat yourself—you’ve earned it!
1. Take a Warm Bath
A warm bath can relax tight muscles and ease tension. Add Epsom salts for a dose of magnesium to help calm your nerves or try a soothing lavender-scented bubble bath for an instant spa vibe.
2. Apply a Face Mask
Treat your skin while you decompress. Choose a hydrating or calming face mask and take a few quiet moments to yourself. Not only does this leave your skin glowing, but it also helps you slow down and breathe.
3. Use Aromatherapy
Diffuse essential oils like lavender, chamomile, or sandalwood in your bedroom or apply a roll-on to your wrists. Aromatherapy can reduce stress and signal to your body that it’s time to relax.
4. Moisturize and Massage
Give yourself a mini spa treatment by applying a luxurious lotion or body oil. Spend a few extra minutes massaging your hands, feet, or legs. This small act of self-care can feel incredibly grounding.
5. Put On Comfy Pajamas
Upgrade your sleepwear to something soft and cozy. Whether it’s cotton, satin, or even silk, slipping into a nice pajama set can make bedtime feel like a treat instead of an afterthought.
6. Create a Tea Ritual
Brew a caffeine-free herbal tea, like chamomile or peppermint, to sip while winding down. Holding a warm cup in your hands can feel like a hug for your soul after a long day.
7. Journal or Reflect
Take five minutes to jot down your thoughts, things you’re grateful for, or even a quick to-do list for the next day. Writing helps clear your mind and reduce the mental load that keeps you awake at night.
Adding one or two of these nightly pampering rituals into your sleep routine for moms can make a world of difference in managing stress and getting the rest you need. Remember: a relaxed mom is a happy mom!
Tip #5: Use Your Bedroom for Sleeping (and One Other Thing 😉)
Your bedroom should signal relaxation, not work or chaos. If you must use your bedroom as a multipurpose space, create boundaries. For example, keep workspaces separate from the bed. This helps your brain associate the bed with sleep. A dedicated sleep space is one of the easiest ways to improve your sleep routine for moms and train your body to wind down naturally.
Tip #6: Try an Eye Mask
Eye masks aren’t just trendy—they’re effective. Blocking out light, even from small sources like alarm clocks or streetlights, helps your body produce melatonin. When it’s pitch black, your brain gets the message: it’s time to sleep. Plus, they’re a simple and affordable way to elevate your sleep environment.
Tip #7: End Your Night with Prayer
As a Christian, prayer is a comforting way for me to end the day. I used to feel guilty for falling asleep mid-prayer, but then I came across a beautiful analogy: Falling asleep while praying is like a child dozing off while talking to their parent. It’s a sign of trust and comfort.
Even if you’re not religious, ending the day with gratitude or mindfulness can help calm your mind. Including this practice in your sleep routine for moms can bring peace and prepare your heart for the next day.
Final Thoughts: Build a Sleep Routine for Moms That Works
As moms, we juggle so much. But prioritizing sleep is one of the most powerful things you can do for your health, energy, and fat-loss goals. By following these tips, you’ll set yourself up for success—and wake up feeling ready to tackle your day.
Remember, creating a sleep routine for moms isn’t about perfection; it’s about consistency. Start small, pick one or two tips to implement this week, and build from there. Sweet dreams!
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