Being a busy mum and living in such a fast-paced world, achieving quality sleep can feel out of reach at times. Yet, the benefits of a good night’s rest extend far beyond feeling refreshed in the morning. Adequate sleep is crucial for overall health and well-being, impacting everything from cognitive function and mood to immune health and weight management. I know it is difficult when you have small babies who don’t sleep, and it is something you can’t control. As it is World Sleep Day 2023, I want to share with you top tips. The call to action this year is celebrate healthy sleep, which for many mums I know is quite triggering, but hopefully these tips may just help the sleep quality you currently have (even if it is little).

1. Establish a consistent sleep schedule (where you can)- Set a regular bedtime and wake-up time, even on weekends. If your little one doesn’t sleep very well try getting to bed earlier to catch up on those hours before the night feeds start. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally.

2. Create a relaxing bed time routine: wind down before bed with calming activities such as reading, gentle stretching, or practising relaxation techniques like deep breathing or meditation. There is plenty of this on the FIT MAMA app. Avoid stimulating activities like screens, and caffeine in the hours leading up to bedtime. Where possible I would remove caffeine from your diet after midday.

3. Design your environment conducive to sleep: make your bedroom the perfect place for a good night’s sleep, and keep it cool, dark and quiet. Invest in comfortable bedding, supportive pillows and black-out curtains.

4. Limit blue light exposure: Minimise the exposure to blue light from electronic devices such as smartphones, tablets or computers. Blue light can interfere with the production of melatonin, the hormone that regulates sleep-wake cycles.

5. Watch Your Diet and Hydration: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep. Instead, opt for light, easily digestible snacks and stay hydrated throughout the day to promote optimal sleep.

6. Get Regular Exercise: Engage in regular physical activity during the day, but aim to finish vigorous workouts at least a few hours before bedtime. Exercise promotes deeper, more restorative sleep and can help alleviate stress and anxiety. There are plenty of workouts on the app perfect for busy mums short on time.

7. Manage Stress and Anxiety: Practice stress-reducing techniques such as mindfulness meditation, progressive muscle relaxation, or journaling to quiet the mind and promote relaxation before bed. Addressing underlying stressors can significantly improve sleep quality.

8. Seek Professional Help if Needed: If you consistently struggle with sleep despite trying these tips, consider seeking guidance from a healthcare professional. Sleep disorders such as insomnia, sleep apnea, or restless leg syndrome may require medical intervention or specialized treatment.

Conclusion: Quality sleep is a cornerstone of good health and vitality, yet it often takes a backseat in our busy lives, especially as busy mums. By prioritising sleep and implementing these top tips, you can take proactive steps towards improving your sleep quality and overall well-being. Remember, small changes can make a big difference when it comes to sleep, so start incorporating these habits into your routine today and reap the rewards of better sleep tonight. Sweet dreams!