A Mom’s Guide to Better Sleep

Ever since I was a little girl, I’ve had a hard time falling asleep. I would lay in my corner room with the pink and blue heart wallpaper in our home on the corner of the block and listen to the wind blow through our huge evergreen tree, cars driving by, people out for a night walk. I wasn’t usually scared, but I was a worrier and that manifested itself mostly at night. I can’t even really remember what I worried about back then, but this difficulty falling asleep carried through to adulthood.

Once I became a mother, I found myself exhausted enough that I was falling asleep fairly soon after my head hit the pillow, but now I wasn’t sleeping very soundly. Mothers hear every little noise in the night, don’t we? And although I don’t worry too much before I fall asleep these days, if I’m awakened in the night, I do have a hard time drifting back to dreamland.

I had a startling revelation when I got my FitBit for Christmas. This device is worn on my wrist all the time and tracks my level of activity throughout the day. It also tracks my level of restlessness during the night. I don’t have a newborn or even a nursing baby anymore, but I was shocked by how restless my sleep was and by how often I wake in the night. No wonder I’m so tired during the day!

Armed with this information, I’ve been on a mission to get better sleep at night and I’m sure some of you are searching for similar relief! Here are some of the most important things that have led to a better night’s sleep for me…

Mom's Guide to Better Sleep

1. Stretch before bed

We carry a lot of tension with us throughout the day – lifting and carrying children, scrubbing, picking up, all kinds of work and the stress that comes with it leave us tense as we wind down our day. I’ve found a little stretching or foam rolling before bed helps my body relax and power down. I started using a foam roller after I started running and it feels like a deep tissue massage for my hamstrings, back, calves, and so on. Like a massage, it can hurt to get the muscles worked on, but afterwards, I find everything much looser. The slow movements of stretching and rolling also have the added benefit of being very calming.

2. Wash your face

I do a terrible job of remembering to do this on a regular basis, but when I do wash my face with warm water before bed, it helps wash off the things that have collected during the day and leave me feeling clean and refreshed as I lay down.

3. Read

There is just something about reading that gets me in the right frame of mind for sleep Well, except when I get all wrapped up in a an awesome fiction book I can’t put down and it is part of series and I stay up reading until 1:00 a.m… {I’m looking at you, Lisa T. Bergren} Most of the time, I try to read one chapter of a good, uplifting book before bed and that is just right.

4. Clear your mind

When I couldn’t fall asleep as a girl, I would often start praying about whatever was worrying me and then drift off in the middle of praying. Doing something to clear your mind will help keep you from staying awake with your thoughts. Praying is perfect when worry, fear, or anxiety keep you up. I’m also a brainstormer, so I’m often up with all sorts of dreams, plans, and goals swirling in my mind. I keep a notebook by the side of my bed to make to-do lists with things I’m afraid I will forget or to jot down ideas that pop into my head, such as writing topics. I also keep my Joy Dare journal in my nightstand to jot down a few gifts from the day to end on a high note!

5. Essential oils

If this hadn’t worked for me, I wouldn’t be sharing it with you right now. We’ve started using essential oils in our home and my friend Brooke recommended spreading a little lavender on my pillow before bed to help me sleep more soundly. And it totally did. I saw a noticeable decrease in the amount of restless and awake time on my Fitbit even the first night. And then I tried the Serenity blend from doTERRA and WHOA. I slept the same amount of time I normally sleep that first night I used Serenity but I slept so well and woke up feeling very rested. While I love lavender for all sorts of things, I love the smell and calming effects of Serenity even more. You may need to experiment to see what essential oil is the most calming for you! To find out more about the oils I use and recommend, visit my essential oils page and please feel free to contact me with any questions!

I still get woken up in the night by this child or that child on occasion, but overall my quality of sleep has improved immensely since implementing these few aspects into my nighttime routine. I kick myself when I leave one out and wind up feeling exhausted the next day…or maybe that was because of that great book again…

What helps you sleep better at night?


Disclosure: I am a doTERRA Wellness Advocate and receive commissions and/or bonuses from doTERRA. I am not a medical professional. The statements and suggestions given here have not been evaluated by the FDA. I am simply sharing ideas and suggestions on how to use essential oils in everyday life. I assume no liability for the way you choose to use essential oils. Use your good judgement and act responsibly!
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  1. I wonder if some of these suggestions would work for my son? I know you are mom of boys, do any of them ever have a hard time falling asleep? My son can lay there for hours sometimes. On the other hand my daughter falls asleep almost as soon as her head hits the pillow. Would love to hear your ideas on that, and I am going to apply some of these for sure.
    Amy recently posted..What Follows After by Dan Walsh – Revell Blog Tour


    Erin Reply:

    Hi Amy! I have used both Serenity and Lavender with my son who lays in bed forever as well and it seems to help! I think reading is also a great way for kids to calm down before bed, too!


    Amy Reply:

    Thank you so much. I am definitely going to try those.
    Amy recently posted..What Follows After by Dan Walsh – Revell Blog Tour


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