No matter how many times you hear it, getting a good night’s sleep as a mom is hard. Between the kids waking up in the middle of the night and never seeming to stay in their own beds, to the million things you have to get done during the day, it’s no wonder that so many moms are chronically tired. But what if there was something you could do to help improve your sleep? Something as simple as meditating for 10 minutes each day?
Benefits of Meditation
Sleep is a foundation of mindfulness – and sometimes, that can be fleeting. Our sleep is often interrupted by little ones, or there is just not enough time for a long, restful sleep.
We are there for you when:
- you need a mid-day moment of rest
- are winding down the day
- your busy mind ramps up while you try to fall asleep
- you’re woken up in the middle of the night
- you want to start the day with some extra gratitude & love
- you are experiencing those oh-so-tired days
Meditation helps to reduce stress and anxiety levels, which can be a major contributing factor to sleep problems. It can also improve the quality of your sleep; increases sleep duration and reduce sleep disturbances.
Regulate Sleep Cycle
When our circadian rhythm is out of balance, it can lead to insomnia and other sleep disorders. By creating a daily routine of meditating before bed, you can regulate the body’s natural sleep cycle, known as the circadian rhythm. This creates a signal to your body that it’s time for sleep.
Simple Sleep Meditation Practice for Moms
There are many different ways to meditate, but for the purposes of sleep, we recommend a simple practice that can be done in just a few minutes each day. Here’s how to do it:
- Find a comfortable place to sit or lie down. You can do this in bed just before sleep, or anywhere else that feels relaxing to you.
- Close your eyes and begin to focus on your breath. Breathe slowly and deeply, letting your belly expand with each inhale.
- As you focus on your breath, allow your mind to become quiet and still. If thoughts come up, simply observe them without judgment and then return your focus to your breath.
- Continue breathing slowly and deeply for anywhere from five to 20 minutes.
- When you’re finished, take a few deep breaths and slowly open your eyes.
And that’s it! Just a few minutes of meditation each day can help to improve your sleep as a mom.
Meditation Tips for Better Sleep
There are many benefits to getting a good night’s sleep, both for you as an individual and for the whole family. When you’re well-rested, you’re more likely to have the energy and patience needed to deal with the challenges of motherhood. You’re also more likely to make better decisions, have a sharper memory, and be in a better mood overall.
In addition, when you’re getting the sleep you need, your immune system is stronger and you’re less likely to get sick. Getting enough sleep is also crucial for maintaining a healthy weight, as well as reducing stress levels. And of course, when you’re well-rested, you’ll look and feel your best!
There are many practical things you can do to help improve your sleep as a mom.
- Create a regular sleep schedule for yourself and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends.
- Develop a relaxing bedtime routine that will help you wind down before sleep. This could include taking a warm bath, reading a book, or doing some gentle stretching or yoga. Avoid watching television or using your phone or computer in the hours leading up to sleep, as the blue light from these devices can disrupt your natural sleep cycle.
- Make sure your bedroom is dark, quiet, and cool – all factors that can contribute to a good night’s sleep. If you have trouble sleeping in complete darkness, try using an eye mask or investing in blackout curtains for your bedroom windows. And if noise is an issue, consider using a white noise machine or earplugs to help you sleep soundly.
Sharing Your Own Story Or Experience With Meditation And Better Sleep
We’d love to hear from you! If you’ve found meditation helpful for improving your sleep, we encourage you to share your story or experience in the comments below. We know that every mom’s journey is unique, and your insights could be just what another mama needs to hear. Thank you for being part of the Mindful Mamas community!
Sleep well, Mama!