Stories

In the whirlwind of parenting, it’s easy to forget that you, too, need a bedtime routine. After navigating the chaos of tucking in the kids, those precious moments afterward can be your time to unwind and recharge. For working parents, finding practical ways to ensure quality sleep can help the mind and body transition from a stressful day to a more restful night.

A bedtime schedule doesn’t need to be elaborate. Work toward something that’s easy to replicate each night and fits with your schedule — not like another "to-do" on your list. Begin by setting a bedtime for yourself just as you do for your children. Allow yourself 30 minutes to an hour to relax before sleeping. Create a calming atmosphere by dimming the lights, playing soft music or pink noise, and diffusing essential oils. With that foundation as a starting point, you can incorporate other activities to help your mind and body prepare for sleep.

Nightly Showers

Research from the Sleep Foundation shows that a warm shower before bed can help you fall asleep faster. The warmth of the water regulates your body temperature, signaling to your brain that it’s time to sleep. This can alleviate anxiety and stress, soothe aching muscles, and clear up any congestion you may be feeling. To enhance the experience, consider adding shower steamers with scents of lavender, bergamot, clary sage, chamomile, or cedarwood. However, be mindful of the hour — your body needs time to cool down. Going to sleep too soon after a warm shower can have the unwanted effect of making it harder to fall asleep.

Skincare Regimen

After a long day, a skincare regimen can seem daunting for many, but it doesn't have to be complex to yield healthy skin. Dermatologists suggest a simplified nighttime routine can consist of five steps: a hydrating facial cleanser, a BHA exfoliant (used one to two times a week), a peptide or ceramide serum, moisturizer, and eye cream. Finding all-in-one products to cut back on steps can also be helpful. Alternatively, you can add more skincare products that meet your needs.

Reading

For avid nighttime readers, choose a book that intrigues you but is simple enough not to over-stimulate your mind. It's wise to avoid engaging novels that could keep you up late. To manage your reading time effectively, consider setting a timer on your phone for when you plan to stop or limiting yourself to a specific number of chapters. For those who prefer audiobooks, use the same approach: select a title narrated by a soothing voice to help you decompress and drift off to sleep.

Journaling

Putting pen to paper and unloading racing thoughts can be a relief. Write down everything on your mind or create a to-do list to help organize your thoughts. This could also help you prepare for the next day. Consider picking up a journaling book with prompts or making a gratitude list, which can help take your mind off your problems and focus on the positives. This simple act of reflection enables you to process your experiences and creates a sense of closure, making it easier to embrace rest.

Mindfulness

Meditation is a holistic approach to reducing anxiety and stress. It induces deep rest and healing by relaxing the nervous system. Setting aside 20 minutes of meditation over time can improve your sleep quality and help you respond more effectively to various situations, allowing you to be more present in the moment. If meditation isn't your preference, yoga is a great alternative. Choose a calming practice that stretches your muscles without breaking a sweat.

Caring for children can be time-consuming and demanding — and while quality sleep won't add hours to your day, it will significantly improve how effectively you use your time. Establishing a nightly routine is not a luxury but essential for achieving restful sleep and overall well-being. As you establish a new routine, remember to be kind to yourself.

The Everymom. "Bedtime Routines for Parents." The Everymom.

Harvard Business Review. "How Working Parents Can Prioritize Sleep." Harvard Business Review.

Peloton. "Mindfulness vs. Meditation." Peloton.

Sleep Foundation. "Shower Before Bed." Sleep Foundation.