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6 Tips for Moms to Improve Sleep Quality

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In a traditional household, the mom is usually the first one out of bed, preparing breakfast and lunchboxes for her kids who will be going to school. At night, she’s the last one to go to bed after cleaning up the kitchen and putting the kids to bed. If she has a baby to take care of, she has to wake up a few times at night to soothe and feed her baby. With such a busy routine, it’s no wonder that moms barely have enough time to rest and sleep.

According to the National Sleep Foundation (NSF), a non-profit organization dedicated to improving sleep quality, young adults and adults should strive for 7 to 9 hours of sleep daily. However, 2019 data from NapLab reveals that only 59 percent of women get 7 or more hours of sleep. The rest have to make do with 4 to 6 hours of sleep at night. What’s more, Sleep Foundation figures show that new moms lose an average of 62 minutes of sleep after the birth of a child. With the responsibility of childcare often taken on by moms, sleep takes a back seat when it comes to priorities.

However, this shouldn’t be the case. Moms are typically the caregivers of the family, so she needs enough high-quality sleep to fulfill her roles without compromising her health. In the latest 2023 NSF poll that aims to find the link between sleep and depressive symptoms in the US population, it was found that 7 in 10 adults who are dissatisfied with their sleep quality experienced mild to greater levels of depressive symptoms. Meanwhile, 90 percent of the population who enjoys high-quality sleep reported no symptoms of depression at all.

In this article, we’ll explore practical tips to help moms improve their sleep quality and wake up feeling refreshed and revitalized.

Motivate Yourself to Prioritize Sleep

By now, everyone should be well aware of how sleep affects our health. However, the reality is that prioritizing your well-being before your family’s needs takes some getting used to as a mom. It’s important to understand that taking care of yourself by getting enough sleep is not a selfish thing to do. Instead, look at it as a way of enhancing your ability to care for your family and handle the demands of daily life more effectively. 

Ask Your Family to Pitch In

One of the things that’s difficult for some moms to do is ask for help. Instead of taking on every little task, ask your family to help out more around the house. By doing so, you’ll be able to have enough time to get the rest you need.

If you have a baby, ask your husband to take their turn feeding them when they wake up in the middle of the night. In addition, ask your older children to do chores around the house. Not only will this give you more time for your needs but also teach your children practical skills they need to be independent.

Create a Comfortable Sleeping Environment

Your bedroom plays a significant role in the quality of your rest. As such, make your space a sanctuary for sleep by investing in a comfortable mattress and pillows. Also, make sure your room is comfortably cool, dark, and quiet. Consider using blackout curtains and white noise machines to block distractions that may disrupt your sleep.

Exercise Regularly

A study published in the medical journal Cureus showed that regular physical activity can have a profound impact on your sleep quality. That’s why you need to fit exercise into your daily routine, even if it’s just a brisk walk around the neighborhood or a quick yoga session in your comfy tights.

Better yet, you can hit two birds with one stone if you jog or walk in the morning. Exposure to the morning sun can help regulate your internal body clock and promote better sleep patterns. These healthy habits won’t just give you better sleep but also boost overall health.

Establish a Nighttime Routine

Create a calming nighttime routine to let your body know that it’s time to wind down and prepare for sleep. You can incorporate relaxing activities into your evening routine, such as reading a book, taking a warm bath, or practicing gentle stretching exercises. With consistency, you can train your body to associate these activities with sleep and promote more restful nights.

Limit Screen Time Before Bed

The blue light emitted by screens can interfere with your body’s production of melatonin, the hormone responsible for regulating sleep. To promote better sleep quality, establish a “screen-free” zone in the hour leading up to bedtime. Instead of scrolling through your phone or watching TV, engage in relaxing activities that promote sleep, such as reading a book or listening to calming music.

As a mom, improving your sleep quality may require some adjustments to your daily routine and the development of good habits, but the benefits you will get from better sleep are priceless. Aside from improving your health and well-being, getting enough sleep will allow you to better care of your family.

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