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Sleep for Mums

Aug 5, 2024   •   
Sleep for Mums

Sleep and the 7 hour game

Sleep for Mums feels like a laughable mission however, there are clever ways to optimise your Z’zzsss. We know that being a mum is a full-time gig. We also know that your sleep schedule is mostly dictated by tiny humans who don’t exactly respect the sanctity of a good night’s rest. From the midnight feedings, co-sleeping, wolves under the bed, or the mysterious 3 AM wake-up calls, getting more hours of sleep can feel like chasing a mirage.

It is exactly this lack of control over your sleep that can cause a frustrating cycle. You’re tired because you didn’t sleep. Then, because you’re tired, you can’t seem to find the energy or motivation to exercise or eat how you want. And that impacts your sleep. This, compounded with the standard health advice based around getting 7+hours (the magic number for managing stress, aiding muscle recovery & fat loss plus improving energy etc) and you’ll feel like you are losing the plot.

Essential Sleep Hacks for Busy Mums

So what does that mean for us mums who are getting by on limited hours? Are these things out of our reach? Not necessarily. The key is to optimise the quality of the sleep you do get. Not focus on getting more hours. Even if you can’t get a full night’s sleep, making the hours you do get as restful as possible can make a huge difference. Let’s dive into some practical, mum-friendly sleep hacks.

  • Create a Sleep-Conducive Environment: Think of your bedroom as a sleep sanctuary. Keep it dark, cool, and quiet. Can you move kids or pets out of your bed to make it more restful? Can you get rid of the TV in your bedroom? Blackout curtains can work wonders for creating more restful sleep.
  • Establish a Relaxing Bedtime Routine: Signal to your body that it’s time to wind down. This could mean reading a book, doing some gentle stretching, or taking a warm bath. Consistency is key here – try to go to bed and wake up at the same time each day, even on weekends. It can really help you to feel more energised.
  • Limit Screen Time Before Bed: The blue light from screens can mess with your ability to fall asleep and have a restful sleep. Aim to turn off all screens at least an hour before bed. Instead of scrolling through your phone, maybe do a bit of a ‘brain dump’. Jot down anything that’s stressing you out, a few things you’re grateful for or your plans for tomorrow.
  • Mind Your Diet: What you eat (and drink) can have a big impact on your sleep. Try to avoid caffeine in the afternoon and evening, and if you need a snack before bed, go for something light. Foods rich in magnesium, like nuts and leafy greens, can also promote better sleep.

Sleep for Mums

While getting a full 7-8 hours of uninterrupted sleep may be a pipe dream for many mums, don’t let that discourage you. By focusing on the quality of your sleep and making a few smart adjustments to your routine, you can take control of your rest and, consequently, your fitness results.

Talia Pranskunas runs Mums Health Hub in Murray Region, New South Wales . Learn more about Talia and Book your Trial today.

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