Let’s face it – when you’ve spent your evening cooking tea, supervising homework, and clearing up a mini toy apocalypse, the last thing you need is your brain refusing to switch off. But instead of tossing and turning or doom-scrolling through social media at midnight, how about trying a few sleep tricks that actually work for falling asleep in just five minutes?
Whether you’ve got little ones who wake at dawn, or a racing mind that won’t quit, these mum-approved strategies can help you unwind, reset, and (hopefully) fall asleep faster than your toddler’s tantrum over mismatched socks.
Image by Enrique Meseguer from Pixabay
7 Surprising Ways to Sleep Like a Pro (Even When You’re Exhausted but Wired)
1. Start with a Soak
A warm bath about 30–60 minutes before bed doesn’t just feel lovely — it tells your body that bedtime is near. As your body cools after the bath, it naturally enters a state ready for rest. For an added touch, pop in some lavender oil or magnesium salts to soothe both muscles and mind.
2. Try the “Candle Breath” Method
Forget counting sheep. Try this: breathe in deeply through your nose for 4 seconds, hold for 7, then exhale slowly through your mouth for 8. Imagine blowing out a candle, gently. Repeat four times. Known as the 4-7-8 method, this calming pattern is proven to slow your heart rate and ease anxiety.
3. Cool Your Room
Mums, your bedroom isn’t a sauna — it should feel like a peaceful, slightly chilly sanctuary. Experts recommend around 18–19°C for the best night’s sleep. Open a window, ditch heavy duvets, or invest in a fan for gentle white noise. You’ll fall asleep faster and stay asleep longer.
4. Create a Sleep Cave
It might sound dramatic, but total darkness is your best friend at bedtime. Blackout curtains, eye masks, and switching off every screen at least 30 minutes before sleep can help reset your natural rhythms. Banish the blue light from phones, TVs and tablets—they’re robbing you of your melatonin!
5. Don’t Force Sleep
Ironically, the harder you try to fall asleep, the more elusive it becomes. Instead of stressing about it, try this psychological trick: lie down, get comfortable, and tell yourself you’re just going to rest, not sleep. Give your brain permission to relax, and more often than not, sleep sneaks in.
6. Daydream with Purpose
Visualisation isn’t just for yoga. Picture yourself on a quiet beach, walking through a peaceful forest, or floating in a warm pool. Engage all five senses in your mental imagery – what do you see, hear, smell? This technique for falling asleep distracts your brain from daily worries and gently leads it into sleep mode.
7. Rethink Dinner
The latest sleep research suggests that eating a small, carb-based meal about four hours before bed can help you drift off quicker. Think a bowl of white rice, mashed potatoes, or pasta (yes, really!). Avoid anything too spicy, rich or sugary close to bedtime to prevent that dreaded indigestion.
A Word to the Wise, Mums…
If sleep remains elusive for weeks, it’s worth chatting with your GP or a sleep specialist. Hormonal shifts, anxiety and lifestyle stress can all play a part in disrupted sleep, especially for mums juggling family and work. Don’t struggle alone.
Sleep Doesn’t Have to Be a Luxury
You deserve rest – not just for your wellbeing but for your patience, energy, and sparkle. Even five minutes of focused bedtime routine can make a world of difference. So tonight, instead of scrolling through Instagram or folding laundry (again), try one or two of these tips for falling asleep fast.
Your future, well-rested self will thank you.
Tell us: what’s your go-to wind-down ritual?
Share your sleep secrets with the London Mums community in the comments!
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Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://www.londonmumsmagazine.com and you can connect on Twitter @londonmums
