Hard Day Parenting? 6 Must-Do Nighttime Routines To Get To Sleep
When you become a mama, your life is truly forever changed. One of the biggest differences I noticed was that my entire day was now devoted to a tiny human, and I could no longer rely on my usual solutions for stress relief and relaxation (ahem going out for a cafecito or a cocktail, take your pick). The second big change was that I was tired all the time, and that made evenings painful. I ended the day frazzled, cranky, and unable to do anything other than sleep at 7pm.
To make parenting work, you have to find a new routine that will support your new life. Here are a few “Nighty Night Self-Cafe Routines” that were complete game changers in helping both me and Christina wind down after a full day of toddler and preschool chaos.
Magnesium
Magnesium is an essential mineral involved in various bodily functions, including muscle and nerve function. It promotes relaxation and helps improve sleep quality. Magnesium supplements are generally safe, but high doses can give you the runs! The recommended daily intake ranges from 300 to 400 mg for adults, but dosing may vary based on individual needs.
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Melatonin
Melatonin is a hormone produced naturally by the body’s pineal gland to regulate sleep-wake cycles. It is commonly used as a dietary supplement to aid sleep and relaxation. Melatonin is generally safe, but side effects and interactions may occur. Dosing recommendations range from 0.5 to 5 mg, taken 30 minutes to 2 hours before bedtime.
We take melatonin a few times a week, but don’t overdo it because it can have unknown side effects.
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Bathe
Centuries back, our ancestors used baths to heal, restore, and wind down from a day of warriorhood – or just running after a toddler all day long. Baths have come a long way, and you can currently soak in bath salts, bombs, or the more traditional chamomile or roses. Right now I am obsessed with the magnesium bath soak Serotonin Soak Salt from HigherDose. They totally got me on Tik Tok.
Heat:
Saunas are heated rooms that provide dry or wet heat, inducing sweating and promoting relaxation. They are generally safe, but caution is advised for those with certain medical conditions or if you’re pregnant. Saunas can help with relaxation, improve sleep, and offer potential cardiovascular benefits. Optimal sauna duration is typically 10-20 minutes. I did a very Goopy thing and saved up and bought our mini sauna that looks like a barrel, and so we sauna after the baby goes to sleep every other day. It helps me feel refreshed, rejuvenated and calms down any muscle pain. Obvious alternatives include hot baths and steam rooms at gyms or spas.
Go Easy on the Cafecitos
I know we all love our morning cafe con leches, but too much caffeine throughout the day can lead to sleep disturbances, increased heart rate, anxiety, and dependency. Limiting intake promotes better sleep quality, reduces jitters and crashes, balances energy levels, and creates a better you at the end of the day.
Move:
I can’t work out most days because things get too hectic. But I have started incorporating just 15 minutes of yoga both late evenings and early mornings. Stretching or yoga improves flexibility, range of motion, and posture. If you’re regularly stretching, you can reduce muscle tension, alleviate stiffness, and even help blood circulation, relieves stress, and helps prevent those injuries you’re getting now when you turn your head the wrong way. We’re loving the GrowWithJo channel, where you can find 15 minute stretching routines for both morning and evenings.
