
The Secret to Better Sleep for Moms: Practical Tips to Finally Get the Rest You Deserve
The Secret to Better Sleep for Moms: Practical Tips to Finally Get the Rest You Deserve
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Sleep deprivation and motherhood often go hand in hand, but what if we told you that better sleep isn’t just a dream? Moms everywhere are juggling endless to-do lists, late-night wake-ups, and the ever-elusive quest for “me time.” Yet, getting quality rest is essential... not just for you, but for your whole family.
If you’re ready to reclaim your nights, here are practical tips to help you finally get the rest you deserve.
1. Create a Consistent Sleep Routine
Your kids thrive on routines, and so do you! Establishing a consistent sleep schedule can help regulate your body’s internal clock. Try these steps:
- Set a bedtime alarm. Use technology to your advantage… Just like you’d remind yourself to wake up, remind yourself it’s time to wind down.
- Relax before bed. Consider a calming activity like reading, meditating, applying a face mask, or taking a warm bath to signal your brain that it’s time to sleep.
- Prep yourself. Put on breathable, loose-fitting pajamas, apply your skincare routine, and sip your tea or hot cocoa.
- Stick to it. Even on weekends, consistency is key to better sleep.

2. Optimize Your Sleep Environment
Small changes in your bedroom can make a big difference in how well you sleep:
- Keep it cool. Studies show that a room temperature of 60-67°F is ideal for sleep.
- Eliminate light. Use blackout curtains and turn off screens an hour before bed. Using candles instead of overhead lights at night helps reduce exposure to artificial light, which affects the release of melatonin (aka the sleep hormone). Just don’t forget to blow them out!
- Invest in comfort. A supportive mattress and pillow can work wonders. Surround yourself with cozy, breathable blankets that you love.

3. Rethink Your Evening Diet
What you eat and drink before bed can impact your sleep quality. Avoid heavy meals, caffeine, and alcohol close to bedtime. Instead, opt for sleep-friendly snacks like:
- A banana with almond butter
- Greek yogurt with fruit
- Herbal tea, like chamomile or peppermint
- A mocktail made with tart cherry juice naturally has melatonin and tryptophan. Mix with a healthy ginger ale (we like Ollipop!) and ice for a delicious nightcap.
4. Get Moving During the Day
Regular exercise can improve sleep quality, but timing matters. Aim for morning or early afternoon workouts to avoid over-stimulation before bed. While it may seem counterintuitive, exercise also helps sustain energy levels throughout the day. It helps avoid that 3 pm slump, and also promotes tiredness in the evening for deeper sleep.
5. Practice Mindfulness and Stress Management
Stress and an overactive mind are common culprits of poor sleep. Try these techniques:
- Journaling: Write down your worries or to-dos before bed to clear your mind.
- Meditation: Apps like Calm or Headspace offer guided sessions to help you relax. Fitness watches or Oura rings also have built-in features for breathwork and meditation.
- Prayer and Gratitude: Taking time for gratitude can mean different things to different people. Acknowledging even one good thing that happened today reminds us that good things will happen tomorrow, too. Prayer and reflection on the day can help release today’s stressors and quiet our minds.
- Deep breathing: Simple exercises like inhaling for four counts, holding for four, and exhaling for four can calm your nervous system.

6. Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs can suppress melatonin, the hormone that regulates sleep. Set a “digital sunset” an hour before bedtime and switch to non-screen activities.

7. Don’t Be Afraid to Ask for Help
Sometimes, better sleep means delegating. Whether it’s asking your partner to handle a night feeding or scheduling a babysitter so you can nap, there’s no shame in seeking support.
And speaking of support…
Bonus Tip: Consider Natural Sleep Aids
When life feels overwhelming, natural supplements can help.
Peace & Focus. We specifically designed Calm Mom’s Peace & Focus supplement with the challenges of motherhood in mind. By including ingredients like magnesium and adaptogens to support relaxation and mental clarity - we know the importance of rest and sleep. Whether taken at the start of your day or at the end, know that we’ve got you!
Melatonin. While it’s not recommended to take every night, Melatonin can help you fall asleep faster. Studies show that less is more, as high doses of melatonin are only effective for a few days and then stop.
Be gentle with yourself as you navigate motherhood and sleep. Some reasons of life simply don’t allow for more, but the quality of your sleep can be improved with a little extra intention.
You’ve got this! And we’ve got you 💜