Sleep-Deprived Mom? Here’s What to Do About It

For many moms, sleep deprivation is yet another part of motherhood—like spit-up-stained blouses and cereal crumbs in every nook and cranny.

And it’s not only mothers of newborns who struggle with sleep—whether it’s a preschooler demanding to watch their favorite video for the thousandth time in the early hours of the morning or a high schooler thumping around the house at midnight, sleep doesn’t come easy to moms.

We know the feeling of exhaustion all too well. Go Botanicals is a woman (and mom!) owned. We have spent time so exhausted we couldn’t see straight. Sometimes it is unavoidable, but there are some great tricks to help you start feeling more like yourself and less like a zombie.

We’ll explore the sleep deprivation problem that many moms struggle with and discuss some tips to help overcome it!

Why Moms Are So Sleep Deprived (And Why That’s a Problem)

There are various reasons why moms get so sleep-deprived, including:

A lack of sleep (we know—this one is obvious) due to any reason, like family-related interruptions, the disruptions of being a working mom, and poor bedtime habits. Motherhood offers plenty of reasons to lose sleep.
Anxiety from worrying about balancing your work and family, paying the bills, dealing with relationships, coping with family issues, or thinking about your children’s health and well-being. Anxiety is a surefire way to make mom feel deprived of sleep.
Sleep disorders, whether it’s insomnia, snoring, or sleep apnea, can develop during pregnancy and stick around during the postpartum period. Restless legs can also cause sleep issues and are often associated with nutritional imbalances.
Health conditions that stem from motherhood, including weight gain, digestive problems, spine misalignment, mood disorders, hypertension, insulin resistance, etc., can also affect your sleep (not to mention your shifting hormones after giving birth).

Symptoms of sleep deprivation include:

Frequent yawning
Daytime fatigue
Excessive sleepiness
Irritability

A review of studies found that sleep deprivation is also linked to an increased risk of early death. In addition, sleep deprivation can cause:

Memory issues
Mood changes
Trouble thinking and concentrating
Vehicle and other accidents
Weakened immune system
High blood pressure
Higher risk of diabetes
Weight gain
Lower sex drive
Higher risk of heart disease
Poor balance and coordination

Sleep deprivation is a genuine problem for moms all over—so let’s talk about how you can help.

Our Top Tips for Tired Moms to Start Feeling Better Today

Here’s how tired moms can help beat sleep deprivation:

1. Try CBD for Better Sleep & Wakefulness

Many moms find CBD helpful for improving their REM sleep each night.

Related: Do CBD Gummies Work?

Additional research shows that high doses of CBD can help improve insomnia symptoms, and low doses of CBD can promote wakefulness, helping you feel more alert throughout the day.

Another study found that individuals taking CBD daily slept longer and woke up less during the night.

Our recommendation? CBD sleep gummies infused with melatonin. Simply take a gummy about half an hour before going to bed, and enjoy a better night’s sleep. And the best part is our CBD gummies are dairy, gluten, GMO, and cruelty-free. Plus, they’re made with American-grown hemp—it doesn’t get much better.

Curious if CBD + melatonin gummies can help you sleep better and feel more energized during the day? There’s only one way to find out.

2. Take a Nap (The Right Way)

If you’re not napping, you should be—as little as five minutes can help. We know your moms are busy, but who can’t spare a few minutes? A nap even gives you more of a brain boost than caffeine.

Here are our best nap tips:

Line your naps up so that you nap at the same time as your younger children—or set up your older kids with a way to play independently while you catch a few zzzs.
Take a power nap at work. Whether it’s for a few minutes during lunch, between meetings, or whenever you have a minute, short naps can make you feel much better. Not to mention it’s a healthier break than hiring the vending machine.
Go short or long—it doesn’t matter. Less than 25 minutes is perfect for a quick boost, and 90 minutes is great to get a deeper sleep: It’s a full sleep cycle.
Take a coffee nap. We call this our perfect power nap—drink your cup of coffee right before lying down, and set your alarm for 20 minutes. The caffeine should kick in just as you wake up, leaving you feeling refreshed and getting an extra jolt of energy.

3. Optimize Your Bedtime Routine

Changing up your bedtime routine and introducing better habits can help your sleep significantly. Try these bedtime tips:

Avoid blue light. At least an hour before you go to bed, avoid your smartphone, tablet, computer, television, etc. These devices all emit blue light, confusing your body; your brain thinks blue light is sunshine and tells your body to wake up.

However, if you must work until bedtime, use blue light filters for your devices. You can use programs like f.lux on your computer or switch your mobile devices to night mode.

Hide the light. Ready to go on a light hunt? Once the sun goes down, look for the standby lights on your electronics and cover them with black electrical tape. Or you can try a sleep mask at bedtime to eliminate every light instantly.
Be consistent. Setting (and sticking to) a consistent bedtime will help your body start producing its sleep hormones at the right time every night. By staying up late, your body actually produces stress hormones, which don’t help you sleep at all.
Avoid alcohol and caffeine. Both beverages do more harm to your sleep than good—buzzkill, we know. However, you can treat yourself to some soothing teas before bed; they’re delicious and can help you get a better night’s sleep!