Believe it or not, as a parent feeling the stress, there is an easy bedtime reset routine you can get into for a more relaxed evening when the kids are asleep. And the good news is that you don’t need to make any dramatic changes either. So what is this magical list that can reduce your burnout? From a nightly brain dump to setting yourself up for success, here are some tips.
Get Ready with a Clock-Out
Even when the last child’s bedroom door closes, your brain is pretty much still engaged in parent mode, and it needs to come down, which some parents find hard. However, you can use physical triggers to signal your brain that it is time to wind down for the night. Examples include washing your face or taking a shower. You can then grab your CBD sleep collection before changing into pajamas. As a routine, these can be powerful triggers for nightly relaxation.
Dump Your Brain (Don’t Make a List)
A brain dump is one of the most powerful tools you have when trying to relax for the evening. As a parent, there can be a million things in your head at once, and these can bog you down. But not if you don’t let them by getting them out of your mind. But before you go thinking this is a simple and boring listing task, it isn’t. Instead, you are storing problems until you can deal with them. So grab a piece of paper and just allow yourself to write down all those random tasks.
An Easy Bedtime Reset with Low Dopamine
It is estimated that up to 90% of mothers experience poor sleep for a variety of reasons, especially new moms. Of course, there are tons of sleep tips and new parents, and most are excellent as part of a healthy routine. However, light exercise such as beginner yoga is among the most powerful as it encourages dopamine production for lower stress in the evening. Combine this with reading a book, dimming the lights, and some herbal tea for reduced cortisol.
Set Up Your Tomorrow for a Win
Preparation is key to a harmonious family home, and chaos ensues when there are tons of things to do with so little time. So why leave everything until the last second? With your calming nightly routine, it becomes so much easier to focus on the things that need to be done and set yourself up for an easier tomorrow. For example, make sure the kitchen counters are clear so making breakfast is easier, lay out the clothes you need, or even prepare some food items.
Get Rid of Your Mobile Devices
It is well-documented how blue light affects sleep, and it could be having a major impact on the quality of sleep you are getting. For some parents, this can be the hardest part of a nightly routine, but you must remove your mobile devices from your relaxing environment, such as the bedroom, at least one hour before you want to sleep. Scrolling in bed heightens anxiety and excitement, which can disrupt your sleep cycle at a time when your body needs to heal.
Summary
You can begin to clock out each night with physical triggers that signal it is time to wind down as part of an easy bedtime reset for adults and parents. You can also feel much better with low-dopamine activities such as reading a book, and if possible, stay away from smartphones.
