Sleep deprivation is a common challenge for parents, but one mum and health coach has shared five simple rules that have transformed her own rest. As a mother to two boys aged five and two, she has experienced her fair share of sleepless nights, from her eldest taking 18 months to sleep through to her youngest waking at 5am. After introducing a bedtime routine for herself, she says her sleep quality has improved significantly.
The first rule is to turn off screens an hour before bed. Reading instead of scrolling helps her wind down. On evenings when she works late, she wears blue light glasses to reduce the impact on melatonin levels.
Magnesium supplements are another key part of her routine. She takes magnesium bisglycinate, but notes that Epsom salts in a bath can also aid relaxation and sleep.
Planning ahead for the next day helps her switch off at night. This includes tasks like sorting school uniforms, making packed lunches, or writing a to-do list, so she doesn't feel rushed in the morning.
Creating a calming sleep environment is also important. She uses blackout blinds in summer, dims lights before bed, and uses a diffuser with relaxing essential oils.
Finally, she recommends short guided meditations focusing on breathwork or visualisation to calm a racing mind. She finds that even five or ten minutes helps her drift off more easily.
