Tips Every Mum Needs For Better Mood And Sleep

Once we become parents, along with other useful parental advice, many will say things like, “Rest while you can!” or “Say goodbye to sleeping in once the baby arrives!”

Unfortunately, mums had it worse than dads. Being the primary caregiver of the family, mothers are more likely to experience a lack of sleep and poorer sleep quality compared to fathers^[1].

Naturally, as mothers, we also tend to prioritize others' needs over our own, neglecting ourselves, and sacrificing rest and sleep to make sure everything runs smoothly - eventually running on empty.

Sorry to break it to you, but this can be counterproductive. Lack of sleep is known to impact our physical and mental well-being negatively.

Moreover, sleep and mood are closely related; the fewer shut eyes we get, the more likely we are to have a mood disorder. Evidence suggests that mums having sleep problems are more likely to experience higher levels of stress, feel irritable, and struggle to perform their daily tasks^[2]

We can’t pour from an empty cup and to be the best mum, we need to take care of ourselves first, prioritize our sleep, and ensure we are well-rested to handle the demands of motherhood effectively. But with all the craziness of our daily grind, how do we find time or space for much-needed rest and reset?

We’ve got you covered mummies! In this article, we’ll explore 6 essential tips for mums to improve their mood and sleep quality.

1.    Ask For Help

It's important to remember that you are not alone in your journey as a mother. You don’t have to be a superhero, you just need to do your best.

So don’t be afraid to ask your partner or a family member to look after the kids while you take a nap or you could hire a sitter to treat yourself to a well-deserved morning of sleeping in.

Be it house chores, grocery shopping, or meal preparation, outsource if you can. Investing in time-saving services, such as hiring a cleaning service or meal deliveries, gives you more room to breathe and keeps you happier and more content in the long run^[3]. The way we see it, outsourcing household chores is also a type of self-care which brings us to Tips No.2.

2.    Take Some Time Everyday To Do Something You Enjoy

When we don’t make time for ourselves, resentment and stress can build up.

Take time out for yourself regularly, even if it's just for a few minutes each day. Engage in activities that you enjoy and help you relax, such as reading, taking a bath, tending to your garden, or watching an episode of a TV show you like.

Scheduling some time in the day can help to remind us that we have other hobbies, recharge our emotional battery to feel more energized, refresh as well as relieve stress.

3.    Nourish Your Body, Calm Your Mind

Juggling family, work, and finances is stressful. Unfortunately, constant stress puts our bodies in a fight-or-flight mode, causing negative effects like fatigue, weight gain, sleep problems, increased disease risk, headaches, and lack of focus.

Learning to manage our stress better can make a world of difference. Start by nourishing our amazing and strong bodies with the right nutrients. Here are some foods that help to combat stress: 

• Foods high in B vitamins - Meat, fish, and poultry, legumes, seeds, eggs, dairy products, and leafy greens
• Foods high in Omega 3 - Fatty fish such as salmon, mackerel, or sardines and plant sources foods including avocado, olive oil, chia seeds, and flax seeds.
• Foods rich in Magnesium - Avocado, banana, pumpkin seeds, and dark chocolate
• Adaptogenic herbs - Adaptogens are plants or herbs that help our body handle stress better. Some common adaptogens include Ginseng, Ashwagandha, Rhodiola, Cordyceps, and Lingzhi (Reishi mushroom). They are taken in supplement form, and teas or a powder added to soups, smoothies, and other foods.

4.    Get Your Daily Dose of Sunshine

The right balance of sunshine can have lots of mood-lifting benefits. This is because exposure to sunlight is believed to stimulate the brain's production of serotonin, a hormone linked to mood-boosting and promoting feelings of calmness and focus^[4]. On the contrary, low levels of serotonin are associated with low mood and feeling blue.

The sun does more than just fight mood disorders, it is also beneficial for our bones' health, strengthens the immune system, and improves sleep quality.

The best time to be in the sun is early in the morning or later in the afternoon, avoiding the peak hours of 10 a.m. to 4 p.m. Aim for 5 to 15 minutes of sunlight on your bare arms, hands, and face 2-3 times a week to reap the benefits of the sun. But if you’ll be outside for more than 15 minutes, it’s good to protect your skin with SPF, a protective hat, and a shirt.

5.    Make Time for Exercise

Exercise isn’t just great for our physical health, it is beneficial for our mood and sleep too. And the amazing thing about exercise is you don’t have to be a fitness fanatic to experience all these benefits. Research suggests that even modest amounts of exercise can make a real difference.

But how do we make time when there aren’t enough hours in the day? Experts say, to go easy on yourself and make small changes to be more active such as:

• Get more steps each day
• Start with 5- or 10-minute sessions and slowly increase your time
• If 30 minutes per session is too long, break your exercise routine into smaller chunks. Aim for three 10-minute sessions throughout the day.
• Choose an exercise you enjoy
• Make it a family affair. If your kids are old enough, involve them in activities like swimming, biking or hiking

Eat a light snack or an energy-support supplement before your exercise if you need some energy boost. Building new habits takes time so start small and soon the little things will become big, healthy, lifelong habits.

6.    Practice Good Sleep Habits

Sleep is a crucial aspect of physical and mental well-being, playing a vital role in numerous physiological processes, including cognitive function, emotional regulation, and stress response. It is when we sleep that our mind and body can properly recover and rejuvenate.

Start by maintaining a sleep schedule by going to bed at the same time every day and waking up around the same time every day, even on the weekends. Get away from screens 1 hour before bedtime as blue light from these gadgets stimulates our brains and disrupts our sleep.

Ensure the bedroom environment is conducive for good sleep - minimal noise, soft lighting, and a comfortable room temperature. Wind down before bedtime by listening to soft music, light stretching, reading, and/or relaxation exercises.

It’s also advisable to avoid alcohol and caffeine before bedtime as these beverages can be stimulating. On the other hand, scientific evidence suggests that warm milk before bed may help you sleep better^[5] or you might also want to consider a sleeping aid supplement to help you sleep better.

Restful Sleep Tonight

By implementing these simple yet effective tips, we can take proactive steps towards better mood and sleep quality. So, let's commit to prioritizing self-care and our well-being. Take the first step today and start implementing these tips into your life. Your future self will thank you for it!

^[1] https://www.medicalnewstoday.com/articles/316076

^[2] https://www.mind.org.uk/information-support/types-of-mental-health-problems/sleep-problems/about-sleep-and-mental-health/#:~:text=If%20you're%20having%20problems,or%20make%20existing%20symptoms%20worse

^[3] https://www.pnas.org/doi/full/10.1073/pnas.1706541114

^[4] https://www.healthline.com/health/depression/benefits-sunlight#_noHeaderPrefixedContent

^[5] https://www.sleepfoundation.org/nutrition/does-warm-milk-help-you-sleep