Creating a Peaceful Bedtime Routine: Tips for Busy Mums
Finding time to wind down and relax at the end of the day is a challenge, not just for Mum's like me, but for our kids as well.
That’s why I want to share some tips for designing a bedtime shutdown routine that can help us all get better sleep, reduce anxiety, and even practice gratitude.
A shutdown routine is a set of activities that you and your kids do each night to transition into a restful sleep. By creating a routine, you can minimise stress, anxiety, and distractions that interfere with sleep. Here are some tips for designing a routine that works for you and your family:
1. Establish a Consistent Bedtime
Try to set a consistent bedtime for both yourself and your kids, and stick to it as much as possible. A regular bedtime helps regulate your body's natural sleep-wake cycle, making it easier for everyone to fall asleep and wake up feeling refreshed.
2. Limit Screen Time
About an hour before bed, turn off electronic devices such as phones, tablets, and TVs. The blue light emitted from screens can interfere with your ability to fall and stay asleep. Instead, opt for screen-free activities that promote relaxation.
3. Wind Down with Calming Activities
Engage in calming activities like taking a warm bath or shower, reading a book, or practising relaxation techniques such as deep breathing or gentle yoga. These activities help you and your kids unwind and prepare for sleep.
4. Create a Relaxing Environment
Ensure that your bedroom and your kids' bedrooms are quiet, cool, and comfortable. Use blackout curtains or an eye mask if necessary, and invest in comfortable bedding to create an ideal sleep environment.
5. Practice Gratitude
Encourage your kids to keep a gratitude journal by writing down a few things they are grateful for each day before bed. This simple practice helps them focus on positive aspects of their day and fosters a sense of contentment before sleep.
6. Establish a Routine
Each of the previous tips helps you create a nightly routine, but do what works best for you and your kids. Other things to include are brushing teeth, reading a story, a cup of tea and chat while saying goodnight. Having a consistent routine helps kids feel more secure and comfortable at bedtime, and promotes calm.
By incorporating these simple tips it helps to promote restful sleep, and contributes to more energy and a clearer head the next day too. It may take some time to find the routine that works best for you so be patient and experiment with different activities until you find what fits.
Sweet dreams!
