The Top 3 Things Moms Should Include in Their Bedtime Routine

Read on for sleep and sanity-saving parenting tips from Dr. Jazmine McCoy.

As moms, I think it is safe to agree we all want more sleep! While we love sleep and know it is important to our mental health and ability to care for our children, it can be hard to come by. Whether it’s due to the back and forth dance we do with our kids at bedtime, staying up late to get our much needed time to ourselves, insomnia, or another reason, sleep can be hard to come by for us moms. 

So here’s the important thing about sleep - We are more likely to get restful sleep when we create consistent calming routines for ourselves. We all know how important bedtime routines are for kids but I think it’s easy to forget how important ours are as well. We are creatures of habits, so naturally we fall into routines, whether we realize it or not. An intentional, calming bedtime routine helps our brains understand that it’s time to go to bed. 

Simply put, a bedtime routine is a set of activities you do every night before bed to get your mind and body ready for rest. It’s typically known as the activities you do 30 to 60 minutes before bedtime. By doing the same tasks in a similar order every night, you are training your brain to relax, clear your mind of the events of the day and register that it is time for sleep.  

If you would like to create a new bedtime routine, you will have to create new habits. One of the best ways to create new habits is to identify a habit you already do every day and add a new behavior after it. For instance, after putting the kids down for bed, you could go for a 15 minute walk outside or take a shower. One of the reasons this technique works so well is because your current habits are already built into your brain (e.g., you are already accustomed to putting your child to bed every night). By building a new habit around an existing one, you are making it more likely that it will stick. Once you have one new habit down (e.g., going for a 15 minute walk), then you can add new habits into your routine. 

When it comes to your bedtime routine, consider three essential components: reflection time, nourishing your body, and creating a sleep-friendly environment. Overall, these three things help nurture your mind and body and ensure your surroundings are conducive to a good night’s rest. Keep in mind, though, that you do not need to do all of these things listed below during your bedtime routine. If you would like to create new evening habits, work on adding one at a time instead of trying to do multiple all at once. Above all else, focus on doing things that bring joy and peace to the end of your day. 

1. Reflection Time 

Oftentimes, what prevents a good night’s rest is our mind is racing. We may have too much on our minds like the events of the day, all of the things that need to get done the next day and everything in between. To help rest your mind and prepare it for rest, try devoting time during your bedtime routine to sit and reflect. 

Here are some ways to reflect:

• Journal or do a writing exercise: Do a “brain dump” and freely write about what is on your mind. Being able to see your thoughts objectively on paper can help you shift your perspective and/or come to a solution about a problem that is worrying you. 
• Write a to-do list for the next day: Having a plan for the next day can help your mind rest. 
• Meditate: You do not have to be perfect at this first for it to be effective. Simply sitting in silence and observing what comes to mind without judgment can help you practice mindfulness and self reflection. 
• Practice gratitude: Take inventory of the things that bring you joy and that you are grateful for. 
• Use a mood tracker: Track your mood at the end of the day and reflect on the patterns of your mood. 
• Listen to soothing music 

2. Time To Nourish Your Body

In addition to taking time to clear your mind, it is important to nourish our bodies prior to sleep. Keep in mind, this practice can take 5 minutes or 50+ minutes. The most important is that it is a practice that is practical and feels good to you. This may take some trial and error to mind the best ways to nourish your body before bed.  

• Take a walk in nature: Being out in nature is proven to improve mood. Going on a solo walk after you put the kids down for bed can be an effective way to clear your mind, reflect and fit in exercise. 
• Try yoga 
• Stretch & do breathing exercises  
• Develop a skincare routine
• Paint your nails 
• Entice your senses with essential oils, candles and/or calming lotions 
• Take a shower or bath with lowlights and/or calming music 
• Drink herbal tea, such as chamomile or lavender, in bed while reading a book and/or journaling 

3. Sleep-Friendly Environment

After being intentional about nourishing your mind and body for sleep, it is important to ensure your environment is sleep friendly. Just as we take steps to make sure our child’s bedroom is optimized for sleep, we want to do the same for ourselves as well. Overall, try to make sure your bedroom is cool, dark, quiet, and calming. 

Here are some quick tips to help optimize your environment for sleep:

• Temperature: Body and bedroom temperature can greatly impact sleep. Around 70 degrees Fahrenheit is an optimal temperature for sleep but of course, you will want to test out different temperatures to see what is the most comfortable. 
• Limit external lights and artificial lights including blue light from screens. Blue light suppresses the body’s release of melatonin. Therefore, the National Sleep Foundation recommends turning off electronic devices at least 30 minutes prior to bed. 
• Minimize external noise like traffic or conversations in a nearby room. Sound machines can be a great way to block out external noise so you get a good night’s rest. 

The Hatch Restore combines several components of a good bedtime routine in one! Specifically, Hatch Restore includes a sound machine, soft glow reading light without blue light, as well as winding down content to prepare your mind and body for sleep. You can also customize your routine to help you fall asleep, stay asleep and wake up refreshed. 

In order to be able to parent the way we want to, it is imperative we put sleep at the top of our priorities. Ensuring we do the same few tasks 30 to 60 minutes before bedtime will help calm our minds and prepare our body for a good night’s rest. A solid bedtime routine includes ways to nourish our mind and body as well as ensuring our environment is optimized for sleep. Cheers to more sleep!  

Dr. Jazmine McCoy is a clinical psychologist, author, and proud mom of two young girls. She works with children and families in her private practice and is committed to helping overwhelmed parents understand and connect with their young children. Through her online community on Instagram (@themompsychologist), YouTube videos (@themompsychologist), books, and masterclasses, she aims to provide parents with simple, practical parenting support that's easy to implement. Her books include "The Ultimate Tantrum Guide". "Let's Talk Discipline," and "The First-Time Parent’s Guide to Potty Training." She lives in the Sacramento, California area with her husband, two children, and dog, Valentino.