When it comes to raising kids, any mum will relate to the struggle of getting their little ones to sleep. But what about getting yourself to sleep?
We prioritise nighttime routines for our smaller humans, but as adults, many of us have forgotten the value of having our own bedtime routines. Studies suggest that both the quality and duration of sleep can be improved by reintroducing a bedtime routine. This is vital for new mamas, when sleep deprivation is high and the quality of any sleep is more important than ever.
One of the most important considerations in developing your bedtime ritual is you - what factors are most disruptive to your sleep? We've considered a few ways below that you could tweak your routine and up your sleep game, mama.
Whether you’re little or big, when it comes to sleep, consistency is key. That might sound unrealistic if you're a new mama, but as much as possible, try to schedule in sleep. If you can nap at the same time as your babe - even once a day - your body and brain will both benefit.
Try ending your evening by switching off, literally and giving yourself time to wind down. Turn off the TV, dim the lights, read, meditate... whatever relaxes you. Your body will learn to associate these indicators with bedtime and respond accordingly. To calm your energy sensorially, try a few drops of our Calm it, Baby oil massaged into pulse points like wrists and neck. Filled with 100% botanical ingredients including German Blue Chamomile and Coconut Oil, Calm it, Baby is an ideal addition to your pre-bed ritual.
Dark and detoxed.
Your circadian rhythm is key for quality sleep. Exposing yourself to less light and more darkness at night helps to signal to your brain that it's time to sleep, helping to make you feel tired and sleep more restfully.
Keeping your room toxin free also mean digitally detoxed. Digital devices such as tablets, smartphones and laptops can delay your circadian rhythm by suppressing our sleep-inducing hormone, melatonin. Try sleeping with your phone out of your room (or at the very least, on airport mode) and if you want to further counteract energetic vibration from electronic devices, you could introduce a salt lamp. Himalayan salt lamps are known for their ability to emit negative ions and neutralise any positive ions generated by devices.