August 20, 2024 • 19 mins
Hey, Mama!
Today, I'm spilling the beans on my top three bedtime hacks. Just like your kiddos, you need a bedtime routine too, one that will build you up and allow for an amazing night's sleep so you're ready to take on a new day. I'm sharing the reality of how bedtime routines have looked for me over the years and what's stuck with me through each season of change. You can take what works for your season of motherhood and leave the rest. Enjoy!
💕Caroline
👩💻Coaching- www.divinedesignwellness.org/coaching
👩🏻🤝👩🏽Community & Education- https://www.facebook.com/groups/divinedesignwellness/
🎁Become an Insider- www.divinedesignwellness.org/insider
🤝Connect- caroline@divinedesignwellness.org
✨Inspiration- https://instagram.com/divinedesignwellness?igshid=NzZlODBkYWE4Ng==
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Welcome to another episode of Divine Design Wellness. Today,
I'm spilling the beans on my top three bedtime hacks.
These are for you, mama. Just like your kiddos, you need a bedtime routine too,
one that will build you up and allow for an amazing night's sleep so you're
ready to take on a new day.
I'm sharing the reality of how bedtime routines have looked for me over the
(00:23):
years and what's stuck with me through each season of change.
You can take what works for your season of motherhood and leave the rest. Enjoy.
Hey, Mama. Welcome to Divine Design Wellness, where we're putting down deep
spiritual roots and embracing our identity in Christ through holistic health.
Do you want to love your body and feel confident in motherhood? Are you Googling?
(00:47):
Music.
(01:45):
Mama, it's already back to school season, and I'm sure you're like me and can't
help but wish you could slow down time.
Time with your kids, your spouse, with God, and all those precious people in
your life that always make you light up.
It's so hard to know how to make the most of our time and to feel like we're spending it wisely.
(02:06):
There are so many things pulling at our attention, demanding that we give of
ourselves, to the point we feel spread so thin that we completely lose sight
of what truly matters to us.
I know it's hard not to allow fear to rise up, wondering if we're doing the
right things in our motherhood, and there's all the pressure to do it all perfectly
(02:31):
without ever falling apart or looking like a hot mess.
I want you to know you're not alone in this battle for time and connection.
Every mama, including myself, has struggled with it. But you don't have to stay in that place of fear.
If you're ready to break through to that next level of growth that God has for
(02:52):
you, and you're ready to make a start, no matter how imperfect.
Prioritizing the precious time you do have and making the most of it, I want you to say yes.
There's no time like the present to take the next step.
Go right now to divinedesignwellness.org forward slash coaching and join me
(03:13):
in my Healthy Mama Habits coaching.
I'm going to walk you through your fears and help you identify one habit that
will allow you to confidently take back your time and build a foundation of
wellness that will last for years.
So today I want to share a picture of what you might have seen watching me putting
(03:34):
my kids to bed probably about 10-ish years ago.
So I can remember so many nights feeling so frazzled,
trying to get my kids to bed at a decent hour, trying to clean up,
you know, the mess of dinner, getting kids baths, making sure they all had their
(03:57):
teeth brushed somewhat decently.
Wiping toothpaste off of walls and sinks, mopping up water off the bathroom floors,
making sure everyone had clean jammies, and that everyone got their proper bedtime
stories or tuck in whatever they liked to have done.
(04:18):
And then, you know, feeling like, okay, we finally did it.
And now I have zero energy left whatsoever.
In fact, I can remember times where even just the simple task of brushing my
teeth felt like just such an overwhelming thing to do because all I wanted to
(04:41):
do was just crash and go to sleep.
I definitely could not have imagined then having the night routine that I have now.
So I want to encourage you wherever you are, it's going to get better as long
as you're willing to put some thought and intentional effort into improving your night routine.
(05:01):
It's not going to be perfect and it won't stay the same for very long because
just like your children's needs change as they grow, so do yours.
But I am going to share some of the things that have helped me throughout different
seasons of motherhood and some that weren't so helpful.
And then I'm going to share the biggest three that have stayed with me throughout
(05:24):
all the seasons of motherhood that just really helps keep my evening on track
and still allows me to have time with my kids and pour into them and then feel
ready to go to bed with a peace of mind.
One of the first things I learned to just keep in mind as part of my own night
(05:44):
routine was to make sure that my kids were taken care of and settled for the night.
Especially because it's so frustrating to just start settling into some time
for yourself and the bedroom door flies open or baby starts screaming and any
bit of relaxation you may have just,
(06:05):
you know, had is now turned into an adrenaline dump, right?
We all know that feeling of like, oh, and now you're all amped up and you can't relax.
Now, of course, there are times when you have newborns or your kids are transitioning
to a big bed or any other time that there's just like no anticipating what kind
(06:27):
of interruptions you're going to have.
You just have to be flexible and expect that your night routine is going to
be hit or miss and that's okay. It's not permanent.
So do the best you can if that's where
you're at right now and take this with the perspective of you know maybe some
of these things can work for you but in just different ways and whatever's not
(06:48):
realistic right now you can just set that aside and maybe come back to that
this another time when it's a more realistic season. reason.
Another thing that can be super helpful to your night is to do what you can
to keep your kiddos' bedtime routines as stress-free as possible.
Now, I know this is laughable sometimes because I feel like bedtime routines
(07:13):
just have stress built into them for some reason because kids don't want to go to bed.
But if that is your aim to create like a stress-free bedtime routine,
then over time you're going to find that you're able to handle the crazy of
bedtime with more ease and your kids will adapt to it better and it'll be less
(07:34):
work for you to get to a place of rest and calm before you go to sleep.
That might require a little more proactive avoidance of certain stimulation
and foods before bed and more intentionally including things like calming,
comforting smells or objects that help them transition to that calmer time before bed.
(08:00):
And depending on the age or preference of your kids, diffusing some essential
oils like doTERRA's Kids Blend Calmer or their Serenity Blend is really helpful.
You can even add a small amount into their bath or right onto their favorite stuffy.
Aromas can actually be a really powerful cue for helping kids transition to
(08:24):
bedtime from, you know, being in that playtime and wanting to do all the things.
So one thing that I did try
to do with my kids that didn't work was that I tried to have this super regimented
bedtime routine and like have all these things built into it to the point that
I was actually creating more stress for them and myself than it was helping actually go to bed.
(08:51):
And I would feel like, oh, I just can't wait for bedtime to be over so I can
just go in my bedroom and be alone and breathe. So if that's where you're finding
yourself right now, this is your cue to rethink your bedtime routines.
These routines are for creating structure that leads to relaxation and calm
so we can sleep with ease, not just for the sake of structure.
(09:15):
So if that structure is creating more stress and resistance around bedtime,
then maybe it's not doing quite what you hope it is.
Some of the other things I've tried as part of my own bedtime routine that didn't
quite go as I hoped included things like journaling, Bible study,
(09:35):
and trying to plan out my next day.
Now, all those are great things to do, and for some people it might be okay
to do those at bedtime, but for me, they ended up making me feel like I had
to do more work to go to bed.
If journaling is a relaxing activity
for you then by all means go for
(09:56):
it for me I just felt like it was more pressure to get like another thing done
and any kind of in-depth bible study was just too much for my brain and of course
trying to plan things at bedtime is kind of silly because you You know,
maybe this isn't true for everyone, but for me, I can feel so invincible when
(10:21):
I'm laying in bed at night.
Like I'm like, oh, yeah, I could do all these things tomorrow.
And then tomorrow comes and reality sets in.
I'm definitely not doing any of those things.
So I keep planning to a weekly task.
Then I can just check in with what I already have planned for the next day before I go to bed.
(10:41):
So here are my top three bedtime routine hacks that really lay the foundation
for my evening so I can go to bed at a decent time with a calm and peaceful
heart and I am like happy with,
you know, my kids, how my kids went to bed,
how our home feels and how I can go to bed.
(11:02):
It just really starts my whole evening off well if I can start as soon as we're
done with dinner by actively being involved in the after-dinner routines with my kids,
which includes like cleaning up the table,
getting dishes done, all that kind of stuff.
So if I stay involved with them instead of just like waiting for them to finish
(11:26):
and then doing my thing, it helps them to stay motivated and get done faster and they enjoy it more.
And then that allows more time for the kids' bedtime routines with us,
and I'm not stressed out trying to like force things to get done faster,
and then I'm not already really tired by the time it's my time for getting ready for bed.
(11:52):
So the first thing I do is as soon as my kids are done cleaning up and I send
them off to brush their teeth, I start by making myself a cup of tea.
So this is just one of those things that's It's purely preference because it
just helps me to start winding down.
For you, this might look like some kind of a bedtime snack or your own preferred
(12:15):
kind of drink for the evening.
One thing I will say is to make sure it's something that isn't going to have
a negative effect on your sleep.
So obviously, any caffeine or alcoholic drinks is a no-no because those are
definitely going to affect your sleeping patterns,
not only how you fall asleep, but how you will sleep throughout the night.
(12:39):
So be sure to avoid those.
But also you might want to think about avoiding anything spicy,
like overly processed carbs or sugars, anything super fatty.
Those are things you're going to want to avoid because they can disrupt your
digestion and your blood sugar levels in the night, so you don't want to have
(13:01):
those in your stomach right before you go to bed.
Some foods are actually beneficial for sleep.
They can actually help boost the sleepy feelings that you have when you go to
bed, whether they have different vitamins and minerals and things that help with sleep.
All these foods are different in how they help, but these could look like.
(13:23):
Things with fiber, protein, complex carbs, healthy fats, and that could be like
yogurt, nuts, cheese, veggies, and hummus.
Especially if you like pistachios.
Pistachios are a nut that's very beneficial for sleep because it naturally has
(13:46):
melatonin in it, as well as tart cherries.
So it's actually kind of become a popular thing to have tart cherry juice before
bed so you could do some of your own research to just kind of find out like
what foods are beneficial what are not so great to have before bed if you're a bedtime snack person.
I personally just like to have some herbal tea or like an adaptogenic mushroom
(14:10):
tea because it just helps keep me from craving sweets at night,
which is my thing that I crave.
And it's like, I just want sugar, but I have tea and it helps kick that.
And it just makes me feel warm and cozy and ready to snuggle into my bed.
The second thing I do is what I call putting my house to bed.
(14:32):
So this is simply just taking a few minutes to check that the counters and table
are wiped down, nothing was left out of the fridge, and I also start a load
of laundry for the next day.
And if I'm really on my game, I check my meal planner to see if there's anything
I need to pull out of the freezer for the next day so that I'm not panic-thawing
(14:57):
meat in the sink, okay? We all do that.
But this helps me not to do it so much.
So this routine sounds so simple, but it's
been such a game changer for helping me to keep my sanity for bedtime and the
next day because I feel so much more energized the next morning when I come
(15:17):
down to a clean kitchen and I'm already ahead of my laundry because I only need
to switch the load out to the dryer and put it away.
And if you've never used the delay start option on your washing machine,
it is such a necessary mom hack. I learned this years ago from a friend and I swear by it.
I pop my load in at night and set it to start in the morning and then it's getting
(15:43):
switched as part of my morning routine so I never have that nasty mildew laundry
that needs to be rewashed again.
Well I shouldn't say never because it does sometimes still happen but it is pretty rare.
The last part of my routine that is a must is choosing to read books over doom scrolling on my phone.
(16:04):
So yes, this is a huge temptation for me.
And unfortunately, I think it's one we all struggle with because our phones
have become like another appendage.
And it's something we really need to be more mindful of how it impacts all kinds
of things, but especially our sleep.
If you can make a point to put your phone away way, as soon as you go to your
(16:28):
room at night, or even better, before your bedtime routines with your kids so
you can just be more present with them.
It's going to allow you to make that transition into sleep so much easier.
I find that I will be much more calm, relaxed, and peaceful and fall asleep
(16:48):
faster if I haven't been on my phone right before bed.
Because there's just so many different things that that kind of light is triggering
in your brain and it's inhibiting the hormones that you need for sleep.
So whether you choose to read during this time or not, it's going to help you
so much to put that phone away and find something else to do with that time.
(17:14):
I personally love reading because it gives me an opportunity to get more out
of my day because I do love to read. I love to learn.
And just there's just something about reading that is really relaxing as long
as it's not anything too heavy.
And so it just helps me
(17:35):
to get sleepy faster and be
able to go to sleep so you can do something similar to
reading whatever you prefer just remember that screens are not your friend right
before bed so friend if this episode hit you in the head like a ton of bricks
and you're wondering how in the world you're going to be able to craft a bedtime
(17:59):
routine that fits your specific needs,
I invite you to my Healthy Mama Habits coaching.
In this one-hour call, we'll dive into discovering that one habit.
Music.
Welcome to another episode of Divine Design Wellness. Today,
I'm spilling the beans on my top three bedtime hacks.
These are for you, mama. Just like your kiddos, you need a bedtime routine too,
one that will build you up and allow for an amazing night's sleep so you're
ready to take on a new day.
I'm sharing the reality of how bedtime routines have looked for me over the
(00:23):
years and what's stuck with me through each season of change.
You can take what works for your season of motherhood and leave the rest. Enjoy.
Hey, Mama. Welcome to Divine Design Wellness, where we're putting down deep
spiritual roots and embracing our identity in Christ through holistic health.
Do you want to love your body and feel confident in motherhood? Are you Googling?
(00:47):
Music.
(01:45):
Mama, it's already back to school season, and I'm sure you're like me and can't
help but wish you could slow down time.
Time with your kids, your spouse, with God, and all those precious people in
your life that always make you light up.
It's so hard to know how to make the most of our time and to feel like we're spending it wisely.
(02:06):
There are so many things pulling at our attention, demanding that we give of
ourselves, to the point we feel spread so thin that we completely lose sight
of what truly matters to us.
I know it's hard not to allow fear to rise up, wondering if we're doing the
right things in our motherhood, and there's all the pressure to do it all perfectly
(02:31):
without ever falling apart or looking like a hot mess.
I want you to know you're not alone in this battle for time and connection.
Every mama, including myself, has struggled with it. But you don't have to stay in that place of fear.
If you're ready to break through to that next level of growth that God has for
(02:52):
you, and you're ready to make a start, no matter how imperfect.
Prioritizing the precious time you do have and making the most of it, I want you to say yes.
There's no time like the present to take the next step.
Go right now to divinedesignwellness.org forward slash coaching and join me
(03:13):
in my Healthy Mama Habits coaching.
I'm going to walk you through your fears and help you identify one habit that
will allow you to confidently take back your time and build a foundation of
wellness that will last for years.
So today I want to share a picture of what you might have seen watching me putting
(03:34):
my kids to bed probably about 10-ish years ago.
So I can remember so many nights feeling so frazzled,
trying to get my kids to bed at a decent hour, trying to clean up,
you know, the mess of dinner, getting kids baths, making sure they all had their
(03:57):
teeth brushed somewhat decently.
Wiping toothpaste off of walls and sinks, mopping up water off the bathroom floors,
making sure everyone had clean jammies, and that everyone got their proper bedtime
stories or tuck in whatever they liked to have done.
(04:18):
And then, you know, feeling like, okay, we finally did it.
And now I have zero energy left whatsoever.
In fact, I can remember times where even just the simple task of brushing my
teeth felt like just such an overwhelming thing to do because all I wanted to
(04:41):
do was just crash and go to sleep.
I definitely could not have imagined then having the night routine that I have now.
So I want to encourage you wherever you are, it's going to get better as long
as you're willing to put some thought and intentional effort into improving your night routine.
(05:01):
It's not going to be perfect and it won't stay the same for very long because
just like your children's needs change as they grow, so do yours.
But I am going to share some of the things that have helped me throughout different
seasons of motherhood and some that weren't so helpful.
And then I'm going to share the biggest three that have stayed with me throughout
(05:24):
all the seasons of motherhood that just really helps keep my evening on track
and still allows me to have time with my kids and pour into them and then feel
ready to go to bed with a peace of mind.
One of the first things I learned to just keep in mind as part of my own night
(05:44):
routine was to make sure that my kids were taken care of and settled for the night.
Especially because it's so frustrating to just start settling into some time
for yourself and the bedroom door flies open or baby starts screaming and any
bit of relaxation you may have just,
(06:05):
you know, had is now turned into an adrenaline dump, right?
We all know that feeling of like, oh, and now you're all amped up and you can't relax.
Now, of course, there are times when you have newborns or your kids are transitioning
to a big bed or any other time that there's just like no anticipating what kind
(06:27):
of interruptions you're going to have.
You just have to be flexible and expect that your night routine is going to
be hit or miss and that's okay. It's not permanent.
So do the best you can if that's where
you're at right now and take this with the perspective of you know maybe some
of these things can work for you but in just different ways and whatever's not
(06:48):
realistic right now you can just set that aside and maybe come back to that
this another time when it's a more realistic season. reason.
Another thing that can be super helpful to your night is to do what you can
to keep your kiddos' bedtime routines as stress-free as possible.
Now, I know this is laughable sometimes because I feel like bedtime routines
(07:13):
just have stress built into them for some reason because kids don't want to go to bed.
But if that is your aim to create like a stress-free bedtime routine,
then over time you're going to find that you're able to handle the crazy of
bedtime with more ease and your kids will adapt to it better and it'll be less
(07:34):
work for you to get to a place of rest and calm before you go to sleep.
That might require a little more proactive avoidance of certain stimulation
and foods before bed and more intentionally including things like calming,
comforting smells or objects that help them transition to that calmer time before bed.
(08:00):
And depending on the age or preference of your kids, diffusing some essential
oils like doTERRA's Kids Blend Calmer or their Serenity Blend is really helpful.
You can even add a small amount into their bath or right onto their favorite stuffy.
Aromas can actually be a really powerful cue for helping kids transition to
(08:24):
bedtime from, you know, being in that playtime and wanting to do all the things.
So one thing that I did try
to do with my kids that didn't work was that I tried to have this super regimented
bedtime routine and like have all these things built into it to the point that
I was actually creating more stress for them and myself than it was helping actually go to bed.
(08:51):
And I would feel like, oh, I just can't wait for bedtime to be over so I can
just go in my bedroom and be alone and breathe. So if that's where you're finding
yourself right now, this is your cue to rethink your bedtime routines.
These routines are for creating structure that leads to relaxation and calm
so we can sleep with ease, not just for the sake of structure.
(09:15):
So if that structure is creating more stress and resistance around bedtime,
then maybe it's not doing quite what you hope it is.
Some of the other things I've tried as part of my own bedtime routine that didn't
quite go as I hoped included things like journaling, Bible study,
(09:35):
and trying to plan out my next day.
Now, all those are great things to do, and for some people it might be okay
to do those at bedtime, but for me, they ended up making me feel like I had
to do more work to go to bed.
If journaling is a relaxing activity
for you then by all means go for
(09:56):
it for me I just felt like it was more pressure to get like another thing done
and any kind of in-depth bible study was just too much for my brain and of course
trying to plan things at bedtime is kind of silly because you You know,
maybe this isn't true for everyone, but for me, I can feel so invincible when
(10:21):
I'm laying in bed at night.
Like I'm like, oh, yeah, I could do all these things tomorrow.
And then tomorrow comes and reality sets in.
I'm definitely not doing any of those things.
So I keep planning to a weekly task.
Then I can just check in with what I already have planned for the next day before I go to bed.
(10:41):
So here are my top three bedtime routine hacks that really lay the foundation
for my evening so I can go to bed at a decent time with a calm and peaceful
heart and I am like happy with,
you know, my kids, how my kids went to bed,
how our home feels and how I can go to bed.
(11:02):
It just really starts my whole evening off well if I can start as soon as we're
done with dinner by actively being involved in the after-dinner routines with my kids,
which includes like cleaning up the table,
getting dishes done, all that kind of stuff.
So if I stay involved with them instead of just like waiting for them to finish
(11:26):
and then doing my thing, it helps them to stay motivated and get done faster and they enjoy it more.
And then that allows more time for the kids' bedtime routines with us,
and I'm not stressed out trying to like force things to get done faster,
and then I'm not already really tired by the time it's my time for getting ready for bed.
(11:52):
So the first thing I do is as soon as my kids are done cleaning up and I send
them off to brush their teeth, I start by making myself a cup of tea.
So this is just one of those things that's It's purely preference because it
just helps me to start winding down.
For you, this might look like some kind of a bedtime snack or your own preferred
(12:15):
kind of drink for the evening.
One thing I will say is to make sure it's something that isn't going to have
a negative effect on your sleep.
So obviously, any caffeine or alcoholic drinks is a no-no because those are
definitely going to affect your sleeping patterns,
not only how you fall asleep, but how you will sleep throughout the night.
(12:39):
So be sure to avoid those.
But also you might want to think about avoiding anything spicy,
like overly processed carbs or sugars, anything super fatty.
Those are things you're going to want to avoid because they can disrupt your
digestion and your blood sugar levels in the night, so you don't want to have
(13:01):
those in your stomach right before you go to bed.
Some foods are actually beneficial for sleep.
They can actually help boost the sleepy feelings that you have when you go to
bed, whether they have different vitamins and minerals and things that help with sleep.
All these foods are different in how they help, but these could look like.
(13:23):
Things with fiber, protein, complex carbs, healthy fats, and that could be like
yogurt, nuts, cheese, veggies, and hummus.
Especially if you like pistachios.
Pistachios are a nut that's very beneficial for sleep because it naturally has
(13:46):
melatonin in it, as well as tart cherries.
So it's actually kind of become a popular thing to have tart cherry juice before
bed so you could do some of your own research to just kind of find out like
what foods are beneficial what are not so great to have before bed if you're a bedtime snack person.
I personally just like to have some herbal tea or like an adaptogenic mushroom
(14:10):
tea because it just helps keep me from craving sweets at night,
which is my thing that I crave.
And it's like, I just want sugar, but I have tea and it helps kick that.
And it just makes me feel warm and cozy and ready to snuggle into my bed.
The second thing I do is what I call putting my house to bed.
(14:32):
So this is simply just taking a few minutes to check that the counters and table
are wiped down, nothing was left out of the fridge, and I also start a load
of laundry for the next day.
And if I'm really on my game, I check my meal planner to see if there's anything
I need to pull out of the freezer for the next day so that I'm not panic-thawing
(14:57):
meat in the sink, okay? We all do that.
But this helps me not to do it so much.
So this routine sounds so simple, but it's
been such a game changer for helping me to keep my sanity for bedtime and the
next day because I feel so much more energized the next morning when I come
(15:17):
down to a clean kitchen and I'm already ahead of my laundry because I only need
to switch the load out to the dryer and put it away.
And if you've never used the delay start option on your washing machine,
it is such a necessary mom hack. I learned this years ago from a friend and I swear by it.
I pop my load in at night and set it to start in the morning and then it's getting
(15:43):
switched as part of my morning routine so I never have that nasty mildew laundry
that needs to be rewashed again.
Well I shouldn't say never because it does sometimes still happen but it is pretty rare.
The last part of my routine that is a must is choosing to read books over doom scrolling on my phone.
(16:04):
So yes, this is a huge temptation for me.
And unfortunately, I think it's one we all struggle with because our phones
have become like another appendage.
And it's something we really need to be more mindful of how it impacts all kinds
of things, but especially our sleep.
If you can make a point to put your phone away way, as soon as you go to your
(16:28):
room at night, or even better, before your bedtime routines with your kids so
you can just be more present with them.
It's going to allow you to make that transition into sleep so much easier.
I find that I will be much more calm, relaxed, and peaceful and fall asleep
(16:48):
faster if I haven't been on my phone right before bed.
Because there's just so many different things that that kind of light is triggering
in your brain and it's inhibiting the hormones that you need for sleep.
So whether you choose to read during this time or not, it's going to help you
so much to put that phone away and find something else to do with that time.
(17:14):
I personally love reading because it gives me an opportunity to get more out
of my day because I do love to read. I love to learn.
And just there's just something about reading that is really relaxing as long
as it's not anything too heavy.
And so it just helps me
(17:35):
to get sleepy faster and be
able to go to sleep so you can do something similar to
reading whatever you prefer just remember that screens are not your friend right
before bed so friend if this episode hit you in the head like a ton of bricks
and you're wondering how in the world you're going to be able to craft a bedtime
(17:59):
routine that fits your specific needs,
I invite you to my Healthy Mama Habits coaching.
In this one-hour call, we'll dive into discovering that one habit.
Music.
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