21 Tips To Fall Asleep Faster For A Busy Mum
Being a mum is a demanding job that requires a lot of physical and emotional energy.
For busy mums, getting enough sleep can be a challenge due to the many responsibilities they have to juggle, such as taking care of their children, managing the household, and working outside the home. And this led to the write-up on “21 tips to fall asleep faster for a busy mum”.
Taking care of the family amongst other factors is logical. But do you know that lack of sleep can lead to a range of negative consequences, including fatigue, irritability, difficulty concentrating, etc.?
But in this article, we will look at the science between sleep and stress, the common causes of lack of sleep, and 21 tips that can help busy mums fall asleep faster. But before that, take a look at why you need sleep.
Overview Of The Science Of Sleep And Why It’s Important For Physical And Mental Health
Sleep is a vital physiological process that plays a crucial role in physical and mental health. It is a complex and dynamic process that involves various stages of sleep and is regulated by the circadian rhythm, a natural internal process that helps regulate the sleep-wake cycle.
During sleep, the body undergoes a series of restorative processes that are essential for physical health.
For example, the body repairs damaged tissues, strengthens the immune system, and regulates hormonal functions.
Sleep also helps to maintain a healthy weight, as it regulates the production of hormones that control appetite and metabolism.
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In addition to physical health benefits, sleep is also essential for mental health. During sleep, the brain consolidates and processes information, strengthens memory, and facilitates learning.
Lack of sleep has been linked to various mental health problems, such as anxiety, depression, and mood disorders.
Furthermore, sleep deprivation or poor sleep quality can have a significant impact on daily life, as it can lead to fatigue, difficulty concentrating, and decreased productivity.
It can also increase the risk of accidents and injuries, as well as chronic health problems such as obesity, diabetes, and cardiovascular disease.
Hence, it is important to prioritize getting enough quality sleep to maintain good physical and mental health.
On average, most adults need between 7-9 hours of sleep per night to function at their best. By understanding the science of sleep and the importance of restorative sleep, you can now see why as a busy mum, you still need your beauty sleep.
The Common Causes Of Sleep Problems For Busy Mums
Before seeking tips to help you fall asleep faster as a busy mum, it is important for you first to identify the specific factors that are affecting your sleep.
Some common factors that are known to affect sleep include:
- Stress and anxiety
- Inconsistent sleep schedule
- Poor sleep environment
- Health conditions
- Medications, etc.
While these may be the common ones, there may be other factors that can cause sleep problems. And that is why this article aims to give you trusted tips that can help busy mums fall asleep faster.
But before looking at the 21 tips that can help busy mums fall asleep faster, take a look at a brief on the most common sleep deprivation – Stress.
Exploring The Link Between Stress And Sleep And Strategies To Manage Stress
Stress is a common cause of sleep problems for busy mums. When the body is under stress, it releases the hormone cortisol, which can interfere with sleep.
In addition, stress can lead to racing thoughts and anxiety, which can make it difficult to fall asleep.
As a busy mum, the general strategy with which you can manage stress includes practicing relaxation techniques, such as deep breathing, meditation, and yoga.
It can also be helpful to identify and address the underlying causes of stress, such as work-related stress or family conflicts, and to develop coping strategies to manage these stressors.
Other stress-reducing strategies include exercise, spending time in nature, and engaging in enjoyable activities. By managing stress effectively, busy mums can improve their sleep quality and overall health and well-being.
21 Tips To Fall Asieep Faster For A Busy Mum
After going through the headings above, you should now pick any number of tip that you would practice in order to fall asleep faster as a busy mum:
Stick to a consistent bedtime and wake-up time to regulate your body’s sleep-wake cycle:
Amongst the tips that can n no particular order, this tip will help you fall asleep faster as a busy mum.
Did you know that setting a consistent bedtime and wake-up time is crucial for regulating the body’s sleep-wake cycle, also known as the circadian rhythm?
When the body is used to a regular sleep schedule, it becomes easier to fall asleep and wake up feeling rested.
As a busy mum, it may be helpful for you to plan out your daily routine in advance, including a designated bedtime and wake-up time.
Avoid consuming caffeine, nicotine, or alcohol in the evening, as they can disrupt your sleep:
Consuming caffeine, nicotine, or alcohol in the evening can disrupt sleep by interfering with the body’s ability to relax and fall asleep.
Hence, if you wish to fall asleep faster as a busy mum, then it is recommended to avoid consuming these substances at least six hours before bedtime. If you’re feeling thirsty, opt for a non-caffeinated herbal tea or a glass of water instead.
Limit your exposure to electronic devices (e.g., smartphones, laptops):
Exposure to electronic devices in the evening can interfere with the body’s production of melatonin, a hormone that regulates sleep.
And as a busy mum who intends to fall asleep faster, it is recommended to limit exposure to electronic devices at least an hour before bedtime.
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You can also consider using a blue light filter or downloading an app that adjusts the screen’s color temperature. Though this might be a bit difficult, with discipline, you would achieve it.
Create a relaxing bedtime routine:
Establishing a relaxing bedtime routine can help signal to the body that it’s time to wind down and prepare for sleep.
And being a busy mum who wants to fall asleep faster, you can engage in activities like reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation.
Ensure that your bedroom is dark, quiet, and cool:
Creating a sleep-conducive environment is important for getting quality sleep. This includes making sure your bedroom is dark, quiet, and cool.
Consider investing in blackout curtains, earplugs, or a white noise machine to create a more comfortable sleeping environment. With any of the above, you would easily fall asleep.
Invest in a comfortable mattress and pillows:
Having a comfortable mattress and pillows can make a big difference in the quality of sleep you get. If your mattress or pillows are old or uncomfortable, consider investing in new ones that are better suited to your sleep preferences.
If you are willing to fall asleep faster as a busy mum, then a little investment would not be so bad.
Try to avoid watching TV or using your phone or laptop in bed:
Using electronic devices in bed can disrupt sleep by stimulating the brain and interfering with the body’s production of melatonin. It’s best to avoid watching TV or using your phone or laptop in bed altogether.
Exercise regularly during the day:
As a busy mum who would like to fall asleep faster, some exercise would do you good. And this is because exercise can help improve sleep quality and promote relaxation.
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Hence, aim to get at least 30 minutes of exercise most days of the week, but try to avoid exercising too close to bedtime, as this can interfere with falling asleep.
Avoid eating a large meal or consuming heavy or spicy foods before bed:
Eating a heavy or spicy meal before bed can interfere with sleep by causing discomfort or indigestion. It is recommended to avoid eating a large meal at least two hours before bedtime.
If you need a snack, choose something light and easy to digest, such as a banana or a small serving of yogurt.
Avoid taking naps during the day:
While napping can be tempting for busy mums, it can interfere with falling asleep at night. If you do need to nap, try to keep it short (no more than 20-30 minutes) and aim to nap earlier in the day, so it doesn’t interfere with your ability to fall asleep at night.
Use relaxation techniques such as deep breathing or meditation:
Relaxation techniques like deep breathing or meditation are effective ways to reduce stress and anxiety, which can interfere with sleep. They help to slow down the body and mind, allowing you to unwind and prepare for sleep.
To try deep breathing, take slow, deep breaths in through your nose and out through your mouth, focusing on the sensation of the air moving in and out of your body.
It may not be easy in the beginning, but being a busy mum who intends to fall asleep faster, you can find a quiet space, sit comfortably, and focus on your breath or repeat a calming phrase or word.
Try to avoid working or studying in the hours leading up to bedtime:
As a busy mum who wants to fall asleep faster, the hours before bedtime can seem like a good time to finish work or study right? But, engaging in work or studying before bed can activate your mind and make it harder to wind down and fall asleep.
It is best to avoid these activities in the hours leading up to bedtime. Instead, relax by reading a book, taking a warm bath, or listening to calming music.
Invest in blackout curtains or a sleep mask:
Light can disrupt your body’s natural sleep cycle and make it harder to fall asleep. Investing in blackout curtains or a sleep mask can help to block out any light, creating a dark environment that promotes sleep. This is especially important for busy mums who may have to sleep during the day.
Use white noise or a fan to block out any disruptive sounds or noises:
Noise can be a major sleep disruptor, especially for busy mums who may have to contend with noise from children, pets, or outside sources.
Using white noise, such as a white noise machine or a fan, can help to drown out any disruptive sounds and create a peaceful environment for sleep.
Ensure that your bedroom is well-ventilated:
Being a busy mum who wants to fall asleep faster, a stuffy or hot bedroom can make it hard to fall asleep and stay asleep.
Hence, ensure that your bedroom is well-ventilated by opening a window or using a fan. This will help to regulate the temperature and create a comfortable environment for sleep.
Avoid drinking large amounts of fluids before bed:
Drinking large amounts of fluids before bed can lead to frequent trips to the bathroom, disrupting sleep.
Hence, it is best to avoid drinking large amounts of fluids in the hours leading up to bedtime. If you are thirsty, try sipping water rather than drinking a large glass all at once.
Use essential oils such as lavender, chamomile, or valerian root to help promote relaxation and calm before sleep:
Being a busy mum who wants to fall asleep faster, these essential oils are a must-have. Essential oils have been used for centuries to promote relaxation and improve sleep.
Lavender, chamomile, and valerian root are particularly effective at promoting relaxation and reducing anxiety, which can help make it easier to fall asleep.
Practice good sleep hygiene, such as avoiding stimulating activities before bed and creating a sleep-conducive environment:
As a busy mum who intends to fall asleep faster, good sleep hygiene would do you more good. Good sleep hygiene involves adopting healthy habits that promote good sleep.
This includes avoiding stimulating activities before bed, such as watching TV or using your phone, and creating a sleep-conducive environment by keeping your bedroom cool, dark, and quiet.
It also involves sticking to a consistent sleep schedule and avoiding naps during the day.
Try to limit your exposure to stressful situations or activities in the evening, as this can make it harder to fall asleep:
As a busy mum who would love to fall asleep faster, being stressed is one of the things you should avoid like the plague.
Stress can interfere with your ability to fall asleep and stay asleep, so it’s important to try to limit your exposure to stressful situations or activities in the evening.
If you struggle with chronic insomnia, consider talking to your healthcare provider about medication or other treatments that may be helpful:
If you’ve tried a variety of sleep-promoting strategies and still have trouble falling asleep, it may be helpful to talk to your healthcare provider about medication or other treatments that can help. There are a variety of prescription and over-the-counter sleep aids available that can help promote sleep.
Be intentional:
As a busy mum who intends to fall asleep faster, you should always be intentional about sleep. Avoid giving yourself reasons not to sleep. Remember a rested body leads to a productive day.
Final Thoughts On Tips To Fall Asleep Faster For A Busy Mum
In conclusion, getting enough quality sleep is essential for busy mums to stay healthy, happy, and productive.
By implementing some of the tips discussed in this article, such as sticking to a consistent sleep schedule, creating a relaxing bedtime routine, and using relaxation techniques, busy mums can improve the quality and duration of their sleep.
If you found this article helpful, please share it with other busy mums who may be struggling with sleep.
By sharing this information, we can help to promote better sleep habits and support busy mums in achieving their health and wellness goals.
Together, let’s make sleep a priority and ensure that all busy mums are getting the rest they need to tackle the demands of their busy lives.
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