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Cranky? Low on Energy? Bad moods too often throughout the day? I’m just guessing but you may need a little more sleep time. Not just any sleep, though. You know, that deep, snoozing-like-its-Sunday-afternoon-during-a-rainstorm kind of sleep. If we all slept like that on weeknights, I suspect our daytime hours would be a lot different than they are, don’t you???
Of course, if you have medical issues concerning your sleep, consult your doctor. I’m simply sharing hacks for those wifeys that need a clear-cut plan for a ready for bed routine and how to get some great sleep time when you get there!
1. Find out how much sleep you need
I have a little trick that works wonders and I suggest that you experiment a little with it. It will make a believer out of you, I’m certain. You’ve probably heard about sleep cycles. Apparently, if you wake up during one of these cycles, you will feel groggy. If you wake up in between these cycles, it makes all the difference in the world.
Since each sleep cycle is between 100 and 120 minutes long (there are several of them), the idea is to go to sleep and then wake up at the right time. Try it tonight – I dare you! The sleep app that I use is called Sleepy Time Calculator. It’s free and oh so easy to use.
2. Be consistent with bedtime
When I don’t pay attention to the clock in the evenings, I catch myself piddling around and before I realize it, it’s midnight. I’m up with the chickens in the mornings so this is not a good plan for my body – or yours. Hit the hay at the same time every night, friend. I know some are working, studying, or taking care of littles, but try to be consistent when you can.
Think about it right now … what is the earliest you can hit the hay after doing only what has to be done tonight? I suggest that you make a game plan in your mind about the two to three hours that follow dinner and kitchen cleanup. If you spend that time wisely, you could have amazing family time and also set the stage for some great sleep time. Here are some quick things you could do.
- prepare (at least in a small way) for everyone’s breakfast and lunch the next day
- make sure everyone’s clothes are ready for the next day
- gather at the door everything that you can that will need to go out the door the next morning (keys, purses, briefcases, backpacks)
- look over the extra-curricular activities for the next day and have conversations or mental preparations
- tidy up
What in the world do these tips that I listed have to do with sleep time? If we finish the chores of today and prepare for tomorrow, our wife brains to be able to relax a little more. Having a few preps in place typically help women rest a little easier.
3. Create a cozy sanctuary
This is an area I have always struggled in but I’m not letting it be an excuse anymore. My bedroom is no longer a dumping ground for items from other parts of the house that I don’t know what to do with. I’m also making my frugal self actually purchase items now and then that make our room cozy. New bedding one month (this was actually a gift), furniture that makes me smile (DIY chalk paint does wonders), pretty accent pillows, nice window treatments, the right lighting, etc, make all the difference.
How amazing would it be if we created the most luxurious and cozy bed known to man? Make it happen! Then look around at what you could do to soften the atmosphere in your room that surrounds the bed. Is it cluttered? Get rid of stuff. Is it stark? Add paint, lamps, or accessories that will lighten the mood.
Another cozy aspect is the sound in your bedroom. Experts say we shouldn’t have the TV on when we are going to sleep (guilty!) or be on electronics right before trying to doze off. They say that both of these are stimulants and keep us from resting fully. I propose to experiment whether complete darkness and silence work for you. Sometimes, I love the sound of white noise and planning to try out a Portable White Noise Sound Machine because it is so amazing.
4. Stop eating and exercise
What in the world, you say? All I’m reminding myself and you is that it takes about two hours or so for our food to digest. If you are eating right before you go to bed, your bod isn’t going to be in sleep mode, it’s still having to work hard. Don’t drink after that time either because you know you’ll be heading to the bathroom during the night.
It always amazes me during the seasons that I consistently exercise how ready to go to bed I am each night. When we are moving our bodies like we should, the body is tired and rests better. Get moving sister, at least a little bit if you can’t sleep at night!
5. Take something to help you sleep
I believe in medicine when it is absolutely necessary but I’d rather rely on natural means whenever possible. Many people swear by the natural herb, melatonin for excellent sleep time. We haven’t used melatonin but are in love with Clear Mood. It’s a natural supplement containing only three main ingredients that help support relaxation – Griffonia Simplicifolia, L-Theanine, and Magnolia Officinalis. Consult your doctor about taking natural remedies like these.
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