For mothers, sleepless nights often outnumber the stars in the sky. Whether it’s due to a crying baby, a toddler experiencing nightmares, or a preteen who “forgot” about an assignment due the next day, the reasons can vary. Additionally, the mental load that weighs heavily on moms can contribute to this cycle of exhaustion. Regardless of the cause, it’s common for mothers to put their own sleep last, leading to negative consequences.
A recent study featured in the Journal of Epidemiology & Community Health (as reported by Healthline) sheds light on how crucial consistent sleep is for overall well-being. The research indicates that inconsistent sleep patterns—such as varying sleep and wake times—elevate the likelihood of serious cardiovascular incidents, like heart attacks and strokes, by a striking 26%.
Even more alarming? The risks remain elevated even if mothers are technically achieving the recommended amount of sleep each night. In contrast, adhering to a consistent sleep routine can significantly safeguard your heart, potentially reducing cardiovascular event risks by as much as 18%.
For many moms, however, inconsistent sleep patterns are often a matter of necessity—not choice.
Why moms have trouble sleeping
Let’s face it: children frequently disrupt their mothers’ sleep. The heavier responsibility for nighttime awakenings tends to fall on moms rather than dads. Breastfeeding, for instance, is a constant commitment. Additionally, the 2 a.m. shout of “MOM!” rings out when a child needs water, reassurance, or help finding their beloved stuffed animal.
This is a common scenario for countless mothers, and it’s no surprise that sleep deprivation becomes standard. Fortunately, there are strategies to recover your rest and enhance your health.
How I regained my sleep
For me, the answer came from consulting a sleep coach. After a year of waking up every few hours with my youngest child, I finally sought assistance. With a few straightforward strategies (and a good deal of patience), my one-year-old began sleeping through the night—and for the first time in twelve months, so did I.
If you have a partner, discussing the division of nighttime duties can yield significant improvements. Approaches like the “Fair Play” model can facilitate a more equitable sharing of caregiving tasks, ensuring that moms don’t bear the burden alone. Even without a partner, relying on your support network—be it friends, family, or hired help—can offer much-needed relief.
Making sleep a family priority
Improving sleep quality isn’t only about your children’s bedtime routines; it’s also about demonstrating healthy sleeping habits as a family. Here are some strategies that worked for me:
- Establish a bedtime for yourself. Although you’re an adult, going to bed earlier can be extremely beneficial.
- Prohibit phones in the bedroom. Keeping screens out of your sleeping area minimizes distractions.
- Craft a comfortable sleep environment. Utilizing a humidifier, soft lighting, and cozy bedding can transform bedtime into something to anticipate.
- Employ technology to aid relaxation. I created a routine on my Alexa to play calming jazz every night at 8 p.m., signaling to my mind that it’s time to unwind.
When to seek additional support
If you’re still having difficulties, consider consulting your physician about minor lifestyle adjustments that might help. They could suggest solutions such as blackout curtains, melatonin, or mindfulness practices to assist you in achieving the sleep you require.
The bigger picture
Valuing sleep as a mother is not an act of selfishness; it’s a necessity. The latest study illustrates that irregular sleep can lead to significant health risks, increasing susceptibility to cardiovascular ailments and other long-term conditions.
By prioritizing sleep—whether through sharing the workload, improving your sleep surroundings, or seeking expert help—you’re not only safeguarding your own health. You’re exemplifying self-care and teaching your children that rest is vital for everyone.
After all, when mothers are well-rested, it benefits everyone. So, tonight, establish that bedtime, disconnect from your phone, and allow the jazz to play. You’ve earned it.
Image Source: Perfect Wave / Shutterstock
