by MARSHALL BONE
Key Takeaways
- Moms must prioritize sleep as essential self-care to prevent burnout.
- A consistent wind-down routine signals the body to release daily tension.
- Simple habits like journaling and limiting screens promote better nightly rest.
Motherhood doesn’t have a time card. There’s no clock-out option. Moms are often overworked, but that doesn’t mean they don’t treasure every moment of the job. What it does mean is that moms must force themselves to take time for rest.
Too often, moms feel the need to justify their alone time. They feel a need to preface every break with, “I love my baby, but…” or “I would do anything for my family, but…” It’s a self-imposed pressure. Everyone needs time for their mental health and well-being. No one has to defend or justify this need, not even mothers.
One critical need you should never sacrifice is a good night’s sleep. Unfortunately, most mothers are starved of it, which is why it’s important to develop a routine that prioritizes rest.
The Wind-Down
To commit to self-care and rest, you must signal to your body that it’s ok to let go, to focus on yourself. Small habits make a big difference in this respect. By establishing a wind-down routine, you improve your sleep and contribute to prolonged health. You can build this routine in five simple steps.
Step 1: The Digital Sunset.
This shouldn’t be a shocker. A key to good rest is turning off digital devices. The world is obsessed with knowing everything the moment it happens, from breaking news to birthday alerts. But honestly? It’ll still be news tomorrow.
Instead of focusing on notifications or that last round of Candy Crush, put the phones away, the tablets down, and turn the TVs off at least 30 minutes before bed. This signals to your body that melatonin is needed and sleep is coming.
If mom brain keeps you anxious and you need to keep it busy, find a quiet release. Read a physical book or listen to calming music, anything to rid your body of the day’s tension without the blue light of a screen.
Step 2: Self-Care as a Signal
For many mothers, it’s hard to put away the rush of the day immediately. If you can’t just stop, sit, and meditate, try segueing into sleep with a physical routine.
Take a nice warm bath or change into your favorite PJs. Focus on a simple skincare routine, like using your favorite coconut oil for skin to hydrate your face and body. These regimens become sensory signals that it’s time to put aside the worries of the day, that it’s time for rest.
Step 3: The Brain Dump
The mom brain never turns off – at least, not while you’re awake. You’re constantly thinking of the to-dos and the things to come, which is a major contributor to insomnia or sleeplessness.
Your best friend at night is a journal. Keep it by your bed and write down all your wants, worries, and lists. Consider it a tool for your daily “brain dump.” Getting these thoughts out of your head and onto paper allows your mind to let go so you can focus on sleep.
Step 4: Gentle Movement or Stretching
Writing in a journal doesn’t relieve the physical tension of the day. Your back likely still aches from having a baby on your hip or lugging around car seats and diaper bags.
If that’s the case, give yourself a few minutes to perform gentle movements. Focus on opening postures, like chest openers, to counter that hunched-over posture that can develop from breastfeeding. But keep in mind that this isn’t a workout; you’re not trying to work up a sweat. This time is about relieving tension and quieting the body.
Step 5: The Sensory Scene.
Your bedroom environment matters. Disorganized shelving or clothing spread on the floor can contribute to subconscious unease, which is the enemy of sleep.
Your room should be dark and soothing. In the 30 minutes before sleep, try using only a small reading light. If it works for you, use an essential oil diffuser with lavender drops or play white noise. Ultimately, it’s about making your space comfortable for you.
Know That Sleep Isn’t Selfish
There’s a common belief among mothers that self-love is somehow selfish. It isn’t. By establishing this routine and fighting for your 7 to 8 hours of sleep, you’re giving yourself the fuel you need to be the best mother possible. Rest is not a luxury; it’s a necessity. Give yourself credit for the amazing mother you are, and with that credit, give yourself the gift of sleep.
Marshall Bone is a writer, copy strategist and all-around stylish guy who has been following trends in GQ for more than two decades. Voted best-dressed both his junior and senior year, Bone has continued this legacy and can be found covering various topics from men’s fashion to self care and grooming. He enjoys reading and is based in the greater Los Angeles area.
