It's 10 PM, the baby is finally asleep, and you sink exhausted onto the sofa. But instead of falling asleep, you're scrolling through your phone, even though your eyes are burning. Do you know the feeling? Tiredness is part of motherhood – but poor sleep habits don't have to be. The good news: Small changes can make a big difference.

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Why Sleep Habits Are So Important

As a mom, you know: Sleep is a luxury. But it's not just about the number of hours. The quality of your sleep largely depends on your habits – what you do during the day and in the evening.

Your body follows a natural rhythm, the so-called internal clock. Supporting this instead of working against it will help you sleep deeper and wake up feeling more refreshed. This is especially important when your sleep is interrupted by night feedings or crying children.

Scientific studies show: A regular sleep schedule can regulate your body's internal clock and significantly improve your sleep quality. Even if you can't sleep through the night, consistency helps stabilize the natural sleep rhythm.

Tip 1: Establish a Regular Sleep Schedule

Regularity is key. Try to go to bed and wake up at the same time every day – even on weekends. Yes, it sounds unrealistic with a baby. But even a rough routine helps.

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Here's How to Implement It:

  • Choose a realistic bedtime – not too ambitious, but doable
  • Set a gentle alarm to remind you of your routine
  • If your baby wakes you at night, still get up at the same time
  • Give your body 2-3 weeks to adjust

Your internal clock will thank you with easier falling asleep and more energy in the morning – even after interrupted nights.

Tip 2: Create a Relaxing Evening Ritual

Your body needs a signal to wind down. A calming ritual helps you transition from mom mode to sleep mode. It doesn’t have to be elaborate – 15 to 30 minutes is plenty.

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Proven Rituals for Moms:

  • A warm bath: Warms the body and has a proven relaxing effect – treat yourself to 10 minutes just for you
  • Soft music or meditation: A short mindfulness exercise can work wonders
  • Light reading: A book (no thrillers!) instead of a screen
  • Tea ceremony: Enjoy a cup of herbal tea in peace – mindfully and without your phone
  • Journaling: Write down three things you’re grateful for

Important: Avoid screens at least an hour before bedtime. Blue light inhibits the production of melatonin, the sleep hormone.

Tip 3: Get Fresh Air and Exercise During the Day

Sounds paradoxical, right? You are tired – and should still get moving? Yet that's exactly what helps. Daytime exercise outdoors promotes deep sleep and regulates your day-night rhythm.

Natural light signals your body: "Now is awake time!" This makes you feel more alert during the day and sleepier in the evening – just right.

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Practical Ideas:

  • A walk with the stroller – 20 minutes is enough
  • Visit a playground in the morning – you move, the child lets off steam
  • Yoga or stretching on the balcony while the baby sleeps
  • Gardening with your toddler – digging, watering, exploring

You don’t need a gym. Regular, moderate exercise outdoors is ideal – and fits perfectly into the mom routine.

Tip 4: Pay Attention to Your Evening Diet

What and when you eat affects your sleep more than you think. Heavy meals and spicy foods right before bed can cause digestive issues and keep you awake.

Sleep-Friendly Nutrition Tips:

  • Eat your last large meal 2-3 hours before bedtime
  • Avoid spicy seasonings, greasy foods, and large portions in the evening
  • Reduce caffeine from the afternoon onwards – chocolate counts, too!
  • A light snack is okay: a banana, a few nuts, or yogurt
  • Alcohol may make you drowsy, but it disrupts deep sleep – better to skip it

If you are breastfeeding, you know about night hunger. Keep healthy snacks on hand that won't disrupt your sleep: oats, almonds, or half a slice of whole-grain bread with almond butter.

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Tip 5: Optimize Your Bedroom

Your bedroom should be a oasis of calm – not a laundry pile storage room. A pleasant sleep environment has proven to improve sleep quality.

Here’s How to Create Optimal Conditions:

  • Temperature: 16-19°C is ideal – cooler with a warm blanket
  • Fresh air: Air out thoroughly before bedtime – well-ventilated rooms are much more conducive to sleep than heated air
  • Darkness: Blackout curtains or a sleep mask block disturbing light
  • Quiet: Earplugs can help if your partner snores (or if the baby is restless in the next room)
  • Orderliness: A tidy room calms the mind – even if it’s just the surfaces

Invest in a good mattress and comfortable pillows. You spend a third of your life in bed – it’s worth it.

Bonus: Be Patient With Yourself

Changes take time. Don't expect to sleep perfectly starting tomorrow. Especially as a mom with small children, there are nights that are just chaotic – and that's okay.

Focus on what you can control: your habits, your evening routine, your bedroom. The rest will come with time. Every small improvement counts.

And remember: You're doing great. Sleep is important – but you are more important. Be kind to yourself while you build these new habits. You deserve restful sleep, and with these tips, you’ll move closer to it step by step.