7 Ways for single mums to get better sleep

Better sleep | Beanstalk Single Mums

Sleep is essential for you to function properly throughout the day. The average adult needs 7-9 hours of sleep.

As a single mum, getting enough rest can be challenging. With your kids being your top propriety, your needs may fall to the wayside. However, to care for them, you need your rest as well.

Here are some ways you can catch up on sleep.

1. Go to Bed When Your Kids Do

Having that alone time without the kids can be valuable. Although it’s prime time to get that extra sleep, you need to power through the next day. It also allows you to rest when things are calmer. Keep in mind your children will most likely wake up before you, so you have less of a chance of sleeping in.

It may take your body some time to adjust to the new schedule, but you can fall into a routine over time. To help you wind down at night, try reading a book.

Here are some other ways to help you fall asleep faster:

●      Lower the temperature in your room

●      Use a breathing technique

●      Get on a schedule

●      Expose yourself to bright lights during the day

●      Practice yoga or meditation

●      Try not to look at the clock

2.  Get a Noise Maker

This can help to reduce distracting noises that may keep you awake. While you want to ensure you can hear your kids calling, you may not need to get up for every little thing. For example, maybe your child is just tossing around in their bed. 

Consider using a fan to help reduce the noise level in your room. You can also purchase a sound machine to help you unwind at night. This can improve your sleep schedule and allow you to wake up feeling more refreshed.

3.  Take a Nap During the Day

A nap helps re-energise your body. Take advantage of times when you don’t have your kids to catch up on rest. While you may want to take that time to do chores around the house, consider taking a quick power nap.

You only need to nap for 10 to 20 minutes since you may start to feel groggy after that. Also, early afternoons are the best times for naps. So, taking a short afternoon nap allows you to get work done in the evening.

4.  Turn Off  Your TV, Phone, and Tablet

Once your kids are in bed, it can be tempting to stay up later on your electronics. You may be watching a show or catching up on work emails. This can end up disrupting your sleep schedule. Your devices emit a blue light that delays the production of melatonin. Melatonin is a hormone in your body that makes you feel sleepy. When you are less tired, it can lead to poor sleep patterns or insomnia.

To help you sleep better, turn off the electronics at night. This way, in the morning, you can be more attentive to your children.

5. Think Sleep

To help you doze off quicker, you need your mind to be tired as well. For those with medical issues, such as a herniated disc, it can be harder to relax their mind. Pain can keep their thoughts racing at night. To help relieve the pain, try laying on your side with a pillow between your knees.

Also, try envisioning each part of your body falling asleep. Squeeze and then release tension from each part of your muscles. Consider starting at your toes and slowly work up the rest of your body. It may seem silly at first, but it can help clear your head.  

Here are some other ways to quiet your mind before bed:

  • Make a to-do list
  • Mediate
  • Try some yoga
  • Call out your worries and then let them go
  • Put off paying bills at night

With your mind and body relaxed, you can fall asleep faster.

6.    Take Advantage of “Me” Time

You probably have time when your kids are with their father or grandmother. Take this time to catch up on your rest. Take naps during the day and allow yourself to sleep in. Try to plan your activities around your sleep schedule.

You may end up filling your day with tasks to complete before the kids come home. Although, remember to factor in when you can get some shut-eye.  Having a more productive day can allow you to get to sleep earlier. 

Here are some tips to help you manage your time better:

  • Figure out where you waste the most time and write it down
  • Create time management goals
  • Use time management apps
  • Learn to delegate tasks
  • Set time limits for tasks

Getting a restful night’s sleep gives you more energy for when your kids arrive back home.

7.  Consider Moving In With Your Relatives

If you have a young baby, this can be especially beneficial. Having your family help take care of your child part-time allows you to catch up on much-needed rest. This is also an excellent opportunity for your relatives to bond with your kids.

Keep in mind it is only a temporary stay until you get more settled. You can even ask a family member to move into your house instead. If you have room in your budget, hiring a caregiver is another possible option.

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How to Get Some Sleep as a Single Parent

Getting enough sleep allows you to have the energy to care for your children. Although, as a single part, it’s not always easy to find the time. Consider these tips to help you get a more restful sleep.

Kara Reynolds

Kara Reynolds

Kara Reynolds is the Editor-in-Chief and founder of Momish Magazine. A mom of four and matriarch to her big blended family, Kara wants nothing more than to normalise differences in family structures. She enjoys peeing alone, pancakes and pinot noir - but not at the same time.

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