This post was in partnership with Hatch but all of the opinions within are those of The Everymom editorial board. We only recommend products we genuinely love.
"If I had to guess, it’s probably safe to assume we could all use more sleep on any given night. Sure, the recommended seven to eight hours per evening sounds like bliss, but how often does that actually happen—especially if you’re a mom?
Unfortunately, lack of consistent high-quality sleep can lead to a myriad of physical and mental challenges that can make it difficult to get through your day. Slowed thinking, a reduced attention span, lack of energy, and irritability are just a few ways not resting up properly can affect us. And to be frank, no one has time to deal with all that in addition to chasing kiddos around, working, and managing household tasks. No wonder moms are exhausted!
The good news is, there are a few easy things you can do (starting today!) to develop a healthy sleep schedule and get back in the groove of getting a solid night’s sleep. From creating a wind-down routine and maintaining a comfortable sleep environment to restricting phone usage in bed and limiting caffeine intake, we’re breaking down 10 easy ways to get more sleep in 2023—keep reading for our best tips!
1. Create a Wind-Down Routine
I’m the first to admit that my nighttime routine is… embarrassing at best. Some days I’m so exhausted by the end of the evening that I crash on the couch while watching TV before reluctantly dragging myself to bed a few hours later. Not ideal. So one of my 2023 resolutions (that I’ve started a bit early) is developing a bedtime routine that I enjoy and can actually stick to night after night—and I’m using the Hatch Restore to do so.
Source: Julia Birkinbine Poulter
Designed to help users fall asleep, stay asleep, and wake up more easily, the Hatch Restore helps you develop a wind-down routine and maximize the power of sleep. Not only does the Restore look like a pretty, neutral clock that fits in with my bedroom’s decor, but it’s also a night light, sound machine, and sunrise alarm. The Hatch app has already helped me develop a productive nighttime routine that includes 30 minutes of reading (with the assistance of the Restore’s bedside light) followed by guided meditation and a light rain sound that helps me fall and stay asleep. My journey to a better night’s sleep is already well underway thanks to the Hatch Restore—if you’re interested in trying it out, click the link below!
Hatch
Feel well-rested from sunset to sunrise with the Hatch Restore, a smart sleep assistant that you can try risk-free for the first 60 nights!
2. Put Away Your Phone
You’ve heard this before, but I’m here to remind you: It’s so important to limit your screen time in bed. Your phone is probably the biggest issue here (anyone else spend nights and mornings mindlessly scrolling?), but keeping other electronics like TVs and laptops outside of the bedroom can also help you get a better night’s sleep. (Bonus points if you use your Hatch Restore as an alarm clock so you can keep your phone in another room!)
3. Ensure Your Room is Dark
According to the CDC, keeping your sleep environment dark and avoiding unnecessary light can help you catch more Zzzs each night. The absence of light in your bedroom actually sends a signal to your brain that it’s time to rest and helps your body regulate and maintain sleep and wake cycles over time. So if you don’t already do so, close those blackout curtains, turn off your overhead lamps, and keep electronic devices in a separate room to avoid ambient light.
4. Set a Comfortable Temperature
Similar to the previous, the CDC also recommends keeping your bedroom at a comfortable sleeping temperature to ensure you easily fall and stay asleep. Which temperate is best, you ask? According to SleepFoundation.org, setting your thermostat between 60 and 67 degrees Fahrenheit at night should do the trick.
Source: Cottonbro Studio | Pexels
5. Restrict Caffeine Late in the Day
You’ve probably heard this one before, but it’s another tip that can make a big impact on your sleep hygiene. A study conducted by the Journal of Clinical Sleep Medicine revealed that it’s ideal to stop drinking caffeinated beverages six hours before you plan to go to sleep, and that not doing so can actually mimic the effect jet lag has on your body’s internal clock.
6. Avoid Eating and Drinking Shortly Before Bedtime
In addition to restricting your caffeine intake before bed, it’s also helpful to avoid eating and drinking prior to getting some shut eye. Why? According to a 2022 article published by the Cleveland Clinic, eating late into the evening can impact your body’s circadian rhythm and prevent you from getting the best night’s sleep possible. In fact, they recommend consuming your last food or beverage three hours before you hit the hay so your body has plenty of time to digest before you sleep and you (hopefully) still feel full enough from your last meal that hunger doesn’t keep you awake.
7. Limit the Activities You Do in Bed
We’ve already covered aspects of this tip already, but it’s so important to create a peaceful sleep environment in your bedroom for, well, sleep. To do so, it’s helpful to limit doing other activities in bed like eating and drinking, watching TV, working on your computer, texting or scrolling on your phone, etc. Avoiding these other actions helps your mind and body form a routine where getting into bed at the end of the day only means one thing: a restful night’s sleep.
Source: Ivan Samkov | Pexels
8. Get Your Daily Steps
According to the CDC, being physically active during the day—like meeting your daily step goal—can do wonders to help you fall asleep more easily at night. Running after your rambunctious toddler while wrangling them into a bath and off to bed works too! 😉
9. Don’t Go to Bed Unless You’re Sleepy
Yes, creating and maintaining a bedtime routine is a great way to get more sleep. But on the flip side, getting into bed when you aren’t yet sleepy can actually have detrimental effects. “If you crawl into bed feeling fatigued, but not sleepy, this may not result in sleep. Instead, you may be setting yourself up for insomnia,” neurologist and sleep medicine specialist Dr. Brandon Peters wrote in a recent VeryWell Health article. Instead, train yourself to go to bed when you’re actually tired, and you’ll hopefully fall asleep more easily and stay asleep through the night.
10. Be Consistent
In addition to adopting some of the sleep practices above, perhaps the most significant change you can make to your routine is staying consistent. Going to bed and waking up at the same time every day (yes, even on the weekends) can do wonders to reinforce your circadian rhythm, help your body run efficiently, and ensure you wake up feeling rested and refreshed. According to a U.K. study, 10 p.m. is the optimal time to start counting sheep each night, but consistency is the most crucial part of your sleep routine to get more Zzzs.
This post was in partnership with Hatch but all of the opinions within are those of The Everymom editorial board. We only recommend products we genuinely love.