10 Effective Sleep Tips for Exhausted Moms Running on Empty

As a mom, running on empty can feel like an endless cycle and you may be looking for the best sleep tips for moms. Between managing household responsibilities, work, and taking care of the little ones, sleep often takes a backseat.

I know this all too well.

There was a time when I was surviving on just 3-4 hours of sleep each night, juggling motherhood, a full-time job, and my side business.

During this period, my son was only six months old and couldn’t attend daycare yet. For six months, I was living in a constant state of exhaustion, losing 10 kg in the process and feeling every type of negative emotion.

I was nearing my breaking point when I decided to do a personal audit and commit to a healthier lifestyle. I focused on eating better, exercising more, and, most importantly, getting 7-8 hours of sleep every night.

Here are the ten sleep tips for moms like me, that helped me regain my balance and energy.

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The Impact of Poor Sleep on Health

Lack of sleep doesn’t just make you feel tired; it has profound effects on your overall health. During my period of sleep deprivation, I experienced significant weight loss, constant fatigue, and a rollercoaster of negative emotions. Here’s how poor sleep can impact your health:

Physical Health

Chronic sleep deprivation weakens your immune system, making you more susceptible to illnesses. It also increases the risk of chronic conditions such as heart disease, diabetes, and hypertension.

Poor sleep can also lead to weight gain due to an imbalance in hunger hormones, which may cause you to crave unhealthy foods.

Additionally, lack of sleep affects your body’s ability to repair and regenerate, leading to premature aging and reduced physical performance.

Mental Health

Sleep plays a critical role in brain function, and inadequate sleep can severely impact your mental health. It can lead to mood swings, anxiety, and depression.

During the six months I was sleep-deprived, I felt overwhelmed and near my breaking point. Poor sleep affects cognitive functions such as concentration, memory, and decision-making, making it challenging to perform daily tasks effectively.

Emotional Well-Being

Your emotional regulation is closely linked to the amount and quality of sleep you get. Insufficient sleep can make you more irritable and less patient, affecting your interactions with others, including your children. It can also impair your ability to cope with stress, leading to a vicious cycle of stress and poor sleep.

Recognizing the impact of poor sleep on your health is the first step towards prioritizing rest and implementing the following sleep tips for moms.

1. Create a Consistent Sleep Schedule

Establishing a regular sleep schedule is one of the most effective ways to improve your sleep quality. Your body’s internal clock, also known as the circadian rhythm, regulates feelings of sleepiness and wakefulness over a 24-hour period.

When you maintain a consistent sleep schedule, going to bed and waking up at the same times every day, your body becomes more efficient at knowing when to sleep and when to wake.

Start by setting a bedtime that allows for at least 7-8 hours of sleep and stick to it, even on weekends.

Before, I would pull all-nighters to catch up on work or take care of my son. Now, I’ve joined the early risers club, going to sleep by 10 PM to wake up at 5:30 AM.

This schedule allows me to do my morning routine and work on my business before starting my 9-5 job.

Consistency is key here; it helps your body get into a rhythm, making it easier to fall asleep and wake up naturally.

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2. Optimize Your Sleep Environment

Creating a sleep-friendly environment can significantly impact the quality of your rest. Your bedroom should be a peaceful sanctuary that promotes relaxation and sleep.

I made sure my room was cool, quiet, and dark. Using blackout curtains, a humidifier and a white noise machine helped tremendously to create a soothing atmosphere. Keeping your bedroom tidy and clutter-free, as a clean space will promote a sense of calm and relaxation.

Additionally, try to reserve your bedroom for sleep and relaxation only, avoiding activities like working or watching TV in bed. This helps train your brain to associate your bedroom with sleep, making it easier to unwind and drift off.

3. Limit Caffeine and Sugar Intake

While it might be tempting to rely on coffee or sugary snacks to get through the day, these substances can interfere with your sleep patterns. Caffeine is a stimulant that can stay in your system for several hours, so as much as I love my cup of vanilla latte, I’ve learned to avoid caffeine past 2 PM. .

I opt for a cup of relaxing herbal tea and my magnesium supplements have become non-negotiables.

If you were wondering if the sleepy girl mocktail from TikTok works, I can assure you it does.

I take mine at least 2hours before going to sleep, and not only do I fall asleep faster, but I wake up more rested. I’m putting the recipe below if you don’t have it already.

Sugar on the other hand, can cause spikes and crashes in your energy levels, making it harder to maintain a consistent sleep schedule.

Try to limit your intake of sugary foods and drinks, at least 2 hours before going to bed. This is easy for me to implement since I do intermittent fasting and my eating windows is 12pm-8pm.

4. Incorporate Relaxation Techniques

Incorporating relaxation techniques into your daily routine can help you unwind and prepare for sleep. Stress and anxiety are common culprits of sleep disruption, and practicing relaxation techniques can help calm your mind and body. 

Meditation, reading a few pages of a book, and journaling are now non-negotiables in my nighttime unwind routine.

Deep breathing exercises, such as inhaling deeply through your nose and exhaling slowly through your mouth, can help activate your body’s relaxation response. Gentle yoga poses, such as child’s pose or legs-up-the-wall pose, can also help stretch and relax your muscles.

Using a relaxation app like Gaia, Calm or Headspace provides guided meditations that make it easier to relax and drift off to sleep. Joe Dispenza’s meditations are also among my favorites.

5. Do Power Naps

Power naps can be a lifesaver for tired moms. Short naps of 20-30 minutes can help recharge your energy without disrupting your nighttime sleep.

Unlike longer naps that can leave you feeling groggy and disoriented, power naps are designed to provide a quick boost of alertness and productivity.

I find a quiet, comfortable place to rest and set an alarm for 20-30 minutes to ensure I don’t oversleep.

Doing this earlier in the day, ideally during my lunch break between 1 PM and 3 PM, prevents any interference with my nighttime sleep.

6. Prioritize Self-Care

As a busy mom, it’s easy to put your needs last, but taking care of yourself is essential for your well-being. Incorporate simple self-care activities into your daily routine to help you relax and unwind.

I started incorporating simple activities into my daily routine to help me relax and unwind. Taking a warm bath before bed, journaling, or reading a book to clear my mind made a significant difference.

Using an essential oil diffuser also enhanced my bedtime routine with relaxing scents like lavender, creating a calming atmosphere.

7. Limit Screen Time Before Bed

I think we all know why we should try to reduce our exposition to blue light. The blue light emitted by screens can interfere with your sleep by suppressing the production of melatonin, the hormone that regulates sleep.

Reducing screen time before bed can help you fall asleep more easily and improve the quality of your sleep.

I try to avoid using electronic devices at least an hour before bed and engage in relaxing activities like reading a book, taking a bath, or practicing relaxation techniques instead.

Creating a tech-free bedtime routine signals to my body that it’s time to wind down and prepare for sleep.

8. Use Sleep Aids Wisely

Natural sleep aids have been helpful in my journey to better sleep. Options like herbal teas, essential oils, and supplements can be effective when used appropriately.

Herbal teas, such as chamomile or valerian root, have calming properties that can help you unwind before bed. Try drinking a cup of calming herbal tea about 30 minutes before you plan to sleep. Products like Traditional Medicinals Organic Nighty Night Tea are great options.

Using a sleep mask can help block out light and create a dark environment conducive to sleep. The MZOO Sleep Eye Mask is a comfortable and effective choice. Aromatherapy sleep sprays, such as This Works Deep Sleep Pillow Spray, can also enhance your bedtime routine with soothing scents that promote relaxation.

While natural sleep aids can be helpful, it’s important to use them as part of a comprehensive approach to improving your sleep habits. Relying solely on sleep aids without addressing underlying issues, such as stress or poor sleep hygiene, may not provide long-term benefits.

9. Delegate and Share Responsibilities

Sharing parenting and household responsibilities has been crucial in reducing my stress levels and giving me more time to rest. It’s important to recognize that you don’t have to do everything on your own. Delegating tasks and asking for help can create a more balanced and manageable workload.

Since my son started going to daycare, I can get much done during the day, spend quality time with him when he’s back, have my me-time when he goes to bed, and go to sleep at a reasonable time.

Don’t hesitate to ask friends or family for help with childcare when you need a break. Many people are more than willing to lend a hand, but they may not know you need help unless you ask.

10. Seek Professional Help When Needed

If sleep issues persist despite your best efforts, it may be time to seek professional help. Chronic sleep problems can significantly impact your health and well-being, so it’s important to address them proactively.

Consulting with a sleep coach for personalized advice, seeking therapy if stress or anxiety are affecting your sleep, and speaking with your healthcare provider if you suspect a medical condition may be contributing to your sleep issues are all important steps.

Getting a proper diagnosis and treatment can significantly improve your sleep quality and overall health.

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How can busy moms get better sleep? 

Busy moms can improve their sleep by creating a consistent sleep schedule, optimizing their sleep environment, limiting caffeine and sugar intake, incorporating relaxation techniques, and prioritizing self-care. Sharing responsibilities and seeking professional help when needed are also important steps.

What are some natural sleep aids for moms? 

Natural sleep aids for moms include herbal teas like chamomile, essential oils such as lavender, sleep masks, and aromatherapy sleep sprays. Magnesium supplements and relaxation techniques like meditation and yoga can also promote better sleep.

Why is it important for moms to prioritize sleep? 

Prioritizing sleep is essential for moms as it impacts their physical and mental well-being. Adequate sleep helps improve mood, energy levels, and overall health, enabling moms to handle motherhood’s demands and daily life better. Lack of sleep can lead to increased stress, anxiety, and long-term health issues.

Conclusion

These ten sleep hacks have helped me reclaim my rest and wake up feeling refreshed and ready to tackle the day.

Remember, taking care of yourself is just as important as taking care of your family.

Prioritize your sleep and self-care, and you’ll find yourself better equipped to handle the demands of motherhood.

Do you have any personal sleep tips or experiences to share? We’d love to hear from you in the comments below!