As a burnout mom, you’re constantly running on empty—balancing work, family, and the never-ending responsibilities of motherhood. Between night wakings, early mornings, and the mental load of keeping everything together, restful sleep may feel out of reach. But your body needs rest, not just for energy, but for healing, stress management, and overall well-being.
If you’re also dealing with leaky bladders, persistent pain, or a weak core postpartum, quality sleep becomes even more essential. The good news? Small, mindful changes to your nightly routine can make a world of difference.
As a busy mom, especially if you're managing leaky bladders, persistent pain, or recovering from weak core strength postpartum, getting a solid night's sleep may seem impossible. Add to that the demands of caring for toddlers and older kids, and your sleep quality often takes a backseat. But let’s face it – rest is essential for your health, recovery, and energy!
Here are six low-calorie techniques to help you sleep better during this busy season of life:
1. Create a Cozy, Restorative Space Your bed should be your sanctuary. Invest in a comfortable mattress, soft pillows, and fresh, clean sheets. Clear the clutter in your bedroom and create a peaceful atmosphere. Whether it's for sleep or intimate moments, your bedroom should be an inviting place to restore your body and mind.
2. Limit Sensory Inputs Give your body a helping hand by ensuring your bedroom is quiet and dark. Darkness triggers your brain to release melatonin, which promotes sleep, while light can interfere with your natural circadian rhythm. Block out light with blackout curtains and limit noise as much as possible to help your brain shift into sleep mode.
3. Stop Eating Before Bedtime Your body craves rest, not digestion, so aim to leave a gap of at least 1–3 hours between your last meal and bedtime. Avoid foods and drinks that may interfere with your sleep, like caffeine or sugar, especially after 2 pm. This gives your body time to settle before you hit the pillow.
4. Turn Off Electronics Your phone, tablet, or TV might keep you entertained, but the blue light they emit disrupts melatonin production, making it harder to fall asleep. Try to put away devices at least an hour before bed, giving your mind space to wind down.
5. Enjoy Relaxing Visualization Visualization can be a powerful tool for relaxing your mind. Picture yourself on a peaceful beach, hearing the waves roll in and out. You can focus on something simple and repetitive, like a staircase leading you gently down into restful sleep. Let go of any lingering worries – visualizing calm can help signal your body to relax.
6. Try Herbal Supplements Herbal teas like chamomile or peppermint can help calm your nerves before bed. Melatonin supplements and magnesium are natural sleep aids that help your body and mind unwind. Lavender essential oil in a diffuser or pillow spray is another soothing remedy that can help you drift off peacefully.
These techniques are calorie-free and simple to integrate into your evening routine. Sleep is essential for healing and recovery, especially if you're dealing with postpartum issues. Listen to your body and experiment to find what works best for you, so you can get the restorative sleep you need and deserve. You’re doing incredible work as a mom—let your body rest and recharge so you can keep thriving! 🌙💖
If you need support to reclaim your health and wellness, be sure to check out my resources designed specifically for postpartum moms managing pelvic health and strength!
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