Getting a peaceful night can sometimes feel as elusive as finding the perfect pair of jeans – especially for busy mums juggling endless to-do lists. Sleep is essential, not just for recharging our bodies but also for keeping our minds sharp and ready for the challenges of each day. If you’ve been struggling to drift off, don’t worry – London Mums have got five simple hacks to help you snooze like a pro and wake up refreshed.
Cut Back on the Coffee
If you’re powered by coffee during the day, it could be working against you at night. While a morning cup (or two) might be your saving grace, drinking caffeine later in the day can disrupt your body’s ability to wind down. Try limiting your coffee intake to mornings only, and swap those afternoon cups for herbal teas, water, or even a brisk walk to boost your energy naturally.
Say Goodbye to Blue Light
Late-night scrolling on your phone or watching TV in bed might seem relaxing, but the blue light from screens can interfere with your natural sleep rhythms. Try to switch off all devices at least an hour before bedtime. Instead, opt for more calming activities like listening to a podcast, tuning in to the radio, or diving into a good book. If screens are unavoidable, turn on night mode or use blue light-blocking glasses to minimise the impact.
Create a Sleep Sanctuary
Your bedroom should feel like a haven – a place to unwind and escape the day’s chaos. Start by dimming the lights in the evening to signal to your body that it’s time to relax. Consider soft background music, a good book, or a cup of chamomile tea to ease you into bedtime. Keep distractions, such as noisy devices or clutter, out of sight to create a calming atmosphere.
Pamper Yourself Before Bed
A bit of bedtime pampering can make all the difference in how easily you drift off. Start with a warm shower to melt away tension and relax your muscles. Fresh sheets, clean pyjamas, and a spritz of lavender oil on your pillow can elevate your bedtime routine. Let in some fresh air by cracking open a window to create a soothing environment that welcomes sleep.
Relax Your Body and Mind
If your mind races the moment your head hits the pillow, you’re not alone. Meditation can be an excellent way to quiet the mental chatter. Guided meditations, calming music, or sleep stories are all great options to help you transition into rest mode and a peaceful night.
Gentle stretching is another effective way to prepare for sleep. Simple movements like rolling your shoulders, touching your toes, or stretching your neck can help release tension and calm your nervous system. Pair this with deep breathing exercises to relax your body further – inhale deeply, exhale slowly, and let your body sink into the mattress with each breath.
Seek Support When Needed
If you still cannot manage to get a peaceful night, and if sleepless nights persist despite your best efforts, don’t hesitate to reach out for professional help like a hypnotherapist. Whether it’s consulting your GP or speaking with a therapist, getting support can make a world of difference.
Sleep doesn’t have to be a struggle. With a few small changes, you can turn bedtime into a blissful part of your routine, leaving you ready to tackle the next day with energy and confidence.
Special offer given to London Mum’s Magazine readers, with a simple promo on Marygrace Anderson’s hypnotherapy website – Get 10% off a first session valid until 31st March 2025 using code “London Mums”.
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