Tips for getting a better night’s sleep are usually welcome for most mums, especially during those early years of motherhood! We have a few expert tips on easy ways to take a trip to dreamland, thanks to the experts from TEMPUR.
If you’ve ever struggled to make it through the day without yawning from exhaustion, or found yourself scrolling through your phone at 3am because you can’t sleep, these ideas might help you.
Tips for getting better sleep
1. Keep your body clock on track
Any mum who has their sleep constantly interrupted knows quickly your body clock can become confused, resulting in that ‘fuzzy’ feeling during the day.
Your body has a natural time-keeping clock called the circadian rhythm. When your sleep cycles are constantly broken, it’s harder for your body to know when it’s the right time to sleep.
Help ‘reset’ your body clock by ensuring you’re getting exposure to sunlight (or even bright, artificial light) during the daylight hours. Take a walk around the block, spend some time in the backyard, or simply ensure you are opening the blinds or curtains to let the sun shine in. This helps your circadian rhythm stay on track, encouraging better quality sleep and less time lying awake when you should be snoozing!
2. Find your best way to wind down
Switching off isn’t always easy, whether it’s because your mind is racing after work, or because you just crave some ‘me time’, which often means staying up after the kids are in bed just to enjoy some peace and quiet or catch up on your fave TV show.
But if you’re struggling to fall asleep, or waking up tired, take a look at your evening routine and see if it’s worth overhauling your habits so you fall asleep faster, sleep better and wake up refreshed.
Look at limiting late night meals, afternoon coffees or that extra glass of wine. Eating dinner earlier, avoiding a late-afternoon caffeine kick or choosing a booze-free night can help promote healthy sleep.
Skip the screen time: If you can reduce checking your evening emails or scrolling through social media right before bed, you’ll be in a better place for a restful night. Or, if you love using screentime to wind down, lots of apps (like Twitter and Reddit) offer a night mode that uses a black background, or change your phone’s screen from bright white to a colour tint that’s more restful, like yellow.
How to change your iPhone light setting:
- pen the “Settings” app and go to “General” and then to “Accessibility”
- Tap on “Display Accommodations” and then tap on “Color Filters”
- Flip the “Color Filters” setting to the ON position
- Select the “Color Tint” option from the filter list
- Now adjust the Hue to be less yellow by sliding the Hue bar
- Slide the “Intensity” filter to a low setting to offer a more subtle color correction
3. Choose the right pillow for your sleep style
Anyone who has struggled to sleep during pregnancy knows the importance of the right support for your sleep position! It’s smart to think about your preferred sleep style and find a pillow that helps you get comfortable as you’re trying to drift off. Here are some ideas for different styles:
Side sleepers: If you are a side sleeper and love traditionally shaped pillows, you might like TEMPUR’s Traditional Comfort Cloud pillow; designed to suit all sleeping positions including side sleepers. If you’re looking for more ergonomic support as a side sleeper ergonomic support as a side sleeper, the TEMPUR Original Pillow has been designed specifically for you and offers exceptional neck and spine support while you sleep.
Back sleepers: Back sleepers are often suited to a firmer, more supportive pillow to help keep them aligned through the night. The TEMPUR Millennium Pillow is designed specifically to suit back sleepers, with a curved edge and a contoured top working to cradle your neck and support your head as you sleep.
Front or stomach sleepers: When you sleep on your stomach, it’s important to make sure your pillow does not cause improper alignment of your spine. The TEMPUR Ombracio Pillow is ergonomically designed to support stomach sleepers, with indentations at the side allowing for easier breathing. The shape of this pillow, along with its material and cover, all work together to offer superior comfort and support as you sleep on your stomach.
Mixed sleepers: If you switch between your side and your back during the night, try a pillow that is designed for maximum comfort in any position. The TEMPUR Symphony Pillow is designed as two pillows in one, with one side supporting side sleepers, and the other supporting back sleepers. All TEMPUR pillows are made using TEMPUR® Material; a unique memory foam that absorbs and distributes pressure.
4. Know when to start over
We’ve all experienced lying awake, staring at the ceiling, wondering why we can’t sleep even though we’re so tired. As time ticks by, we start worrying about how late it is and stressing about the precious hours of sleep we are missing out.
The solution? Instead of lying there longer, trying to force yourself to try to sleep, try a technique to ‘reset’.
This might mean:
- Having a hot shower
- Hopping out of bed and doing some simple stretches or yoga poses
- Switching on a sound such as classic music, a white noise soundscape, or even a gentle podcast
- Read a chapter of a (not-scary!) novel
If you can, avoid turning to your phone and scrolling as you risk becoming more alert by notifications or news.
5. Choose a quality pillow (that lasts!)
Using a poor quality pillow can have affects you feel for years to come (not to mention the impact of poor sleep on your energy from day-to-day!). And while it’s tempting to put yourself last and grab a pillow on sale at a ‘bargain’ price, think about what a pillow should offer before you buy it.
First, consider how much time you spend in bed asleep. Your head will rest on your pillow for around eight hours each night (well, that’s the plan!). With that much time in use, you need your pillow to offer durability, while also providing the support your head and neck needs to stay properly aligned throughout the night.
Cheap, conventional pillows tend not to last long, and it’s unlikely they provide the support you need either. That means, not only will you have to spend more money to replace them sooner – creating waste that is not great for the environment – you may also not benefit from comfort or support over time.
Take your time choosing, and think about the cost in terms of how long the pillow will last and its importance to your quality of rest, and support for your body after a hard day working, running the kids around, or any of those other thousand tasks that tire us out.