Evening Habits to Help Moms Sleep Better and Feel Refreshed
As a busy mom, restful sleep can sometimes feel like an elusive dream. Between managing the household, caring for kids, and juggling work or other responsibilities, it’s easy for quality sleep to fall by the wayside. However, creating a calming evening routine can help you sleep better and wake up feeling refreshed.
Here are seven evening habits that are specifically for moms to improve sleep and recharge your energy each day.
1. Set a Consistent Bedtime
Consistency is key when it comes to sleep. We usually do it for our kids but fail to be consistent with our own bedtime.
Now I get it, it’s hard because we have dishes and laundry and lunches to pack and the list can go on and on…BUT this is number one on the reason because it is so important!
Going to bed and waking up at the same time every day helps regulate your body’s internal clock. Your body will know that it has a predictable time to rest and heal when you can keep a steady sleep rhythm. Try to set a bedtime that allows for at least 7-8 hours of sleep and stick to it—even on weekends.
Action Step:
Set a nightly alarm 30 minutes before your ideal bedtime as a reminder to wind down.
2. Create a Relaxing Nighttime Routine
Establishing a predictable wind-down routine signals your brain that it’s time to relax. Include calming activities like reading a book, taking a warm bath, or journaling to unwind.
I avoid tasks that get my brain amped up, like making weekend plans, texting friends back, etc.
What are the first few things that come to mind when you think about activities that help you relax?
Action Step:
Spend 10-15 minutes on a screen-free activity that helps you relax, such as reading your Bible, soaking in a bath, or stretching.
3. Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and TVs interferes with your body’s production of melatonin, a hormone that promotes sleep. Yet, most of us lay in bed scrolling social media or watching Netflix to wind down…I know I am guilty of this!
Reducing screen time at least an hour before bed can improve your sleep quality. I encourage you to try this for at least a week and see how it goes!
Action Step:
Replace your phone with a paperback book or listen to a calming audiobook before bed.
4. Set the Mood in Your Bedroom
A peaceful sleep environment can make all the difference. Keep your bedroom dark, quiet, and cool to promote better rest. Consider blackout curtains, a white noise machine, or aromatherapy with essential oils like lavender.
Action Step:
Dim the lights 30 minutes before bedtime and diffuse a calming essential oil to signal your brain that it’s time to wind down.
5. Avoid Heavy Meals and Caffeine Late in the Day
I think this is one of the hardest for moms! We are so busy trying to feed and care for everyone else that we often push our own needs aside.
First, eating a large meal too close to bedtime forces your body to focus on digestion rather than preparing for rest. This can lead to discomfort, indigestion, or acid reflux, all of which disrupt your ability to fall and stay asleep. Foods that are high in fat, sugar, or spice are especially troublesome as they require more effort to digest, keeping your body alert instead of relaxed.
Similarly, consuming caffeine late in the day can interfere with your sleep cycle. Caffeine is a stimulant that blocks adenosine, the chemical responsible for making you feel tired. Even if you don’t feel wide awake, caffeine can reduce the quality of your sleep by preventing you from entering deep, restorative stages.
Action Steps:
Time Your Last Meal: Finish your last large meal at least 2-3 hours before bedtime to allow for proper digestion.
Choose Sleep-Friendly Snacks: If you feel hungry in the evening, opt for light, nutrient-dense snacks that promote sleep, such as:
-A banana (rich in magnesium and potassium, which help relax muscles).
-A small bowl of oatmeal (contains melatonin and complex carbs that encourage serotonin production).
-A handful of almonds (a source of magnesium and tryptophan).
Caffeine Cutoff Time: Limit caffeine intake to the morning or early afternoon. Switch to herbal teas like chamomile or peppermint in the evening for a calming, caffeine-free alternative.
6. Prepare for Tomorrow
Easing the morning rush can help you sleep more soundly. Spend a few minutes preparing for the next day whether that is laying out clothes, packing lunches, or reviewing your next day’s to-do list.
Action Step:
Write a short list of top priorities for the next day to clear your mind and reduce nighttime worry.
7. Practice Gratitude or Reflection
This is my favorite and how I end each day before my eyes close for the evening.
Spending a few minutes reflecting on and journaling positive moments and praises from your day can help reduce stress and set a peaceful tone for the night. This practice encourages a calm mind and a grateful heart.
Action Step:
Keep a gratitude journal on your nightstand and jot down three things you’re thankful for before going to sleep.
A good night’s sleep starts with intentional habits. By incorporating these evening routines for better sleep, you can improve your rest and wake up feeling refreshed and ready to take on your busy day.
Remember, nothing changes if nothing changes. These small changes can lead to big results—start with one or two of these habits, and over time, you’ll create an evening routine that works for you.
