Moms, if you struggle to find a healthy sleep routine while managing the day-to-day responsibilities of being a working mom, you are not alone. Karese Laguerre, a registered dental hygienist and myofunctional therapist, joined us for a recent podcast episode to show you how she was able to improve her sleep quality, reduce stress, and increase productivity. In this blog, "How Working Moms Can Achieve a Healthy Sleep Routine: 3 Essential Steps," I will outline in detail the steps Karese Laguerre took to create a healthy sleep routine.

About Karese Laguerre

Karese Laguerre, founder of The Myo Spot, is an experienced myofunctional therapist who helps moms transform their lives by improving their connection to sleep. She is passionate about helping moms and their children understand the importance of sleep and its impact on health, growth and development. As a mother of four, Karese understands the challenges moms face and the struggles they may feel in silence. Karese’s mission is to help moms create better sleep routines and habits that will lead to improved overall health.

Why is it important for working moms to create a healthy sleep routine?

Creating a healthy sleep routine is essential for working moms who want to achieve their definition of success. Sleep is an important part of maintaining healthy physical and mental health. When moms get enough sleep, they have more energy during the day, which helps them stay focused and productive when tackling their responsibilities. Lack of sleep can lead to feelings of fatigue and stress, which can make it difficult for moms to perform their daily tasks. A healthy sleep routine can also help moms feel more relaxed and mentally prepared for the day ahead.

In addition to providing physical and mental health benefits, a healthy sleep routine can also help moms manage their time more effectively. When moms have a consistent sleep routine, they can better plan their day and prioritize their tasks. This allows them to fit in time for self-care and relaxation, which can help them better manage their stress levels. A healthy sleep routine can also help moms stay organized and focused, allowing them to make the most of their time and achieve their goals.

Here are the steps you need to follow:

1. Creating a consistent sleep routine

2. Keeping electronic devices away from the bed

3. Regulating exposure to electromagnetic frequencies

1. Creating a consistent sleep routine.

Creating a consistent sleep routine is one of the most important steps when it comes to getting a good night's sleep. It is important to create a routine that works for you and stick to it as much as possible. You should start by limiting the use of electronics before bed. This includes phones, tablets, and laptops, which tend to radiate blue light and keep your brain awake. Additionally, you should try to avoid eating, drinking caffeine, and exercising close to bedtime. Creating a relaxing environment before bed can also be beneficial, such as taking a hot shower, reading a book (some of my favorites are here), or meditating. Establishing a consistent sleep routine is key to helping your body wind down and relax before bed, making it easier for you to fall asleep and stay asleep. Additionally, it is important to try to maintain the same sleep schedule each night, even on weekends. This will help your body to stay on a consistent internal clock, allowing you to wake up and feel refreshed in the morning.

Another important factor to consider when establishing a consistent sleep routine is the temperature of your bedroom. It is best to keep the temperature slightly cool, somewhere between 60 and 67 degrees Fahrenheit. Having a cool bedroom can help our bodies to relax and lower our core body temperature, which is a key factor in getting a good night’s sleep. Additionally, controlling the light in your bedroom is important. You should aim to make your bedroom as dark as possible, and try to avoid bright lights and screens for a few hours before bed. Investing in blackout curtains or an eye mask can help to make your bedroom even darker.

Finally, it is important to create a comfortable sleeping environment. Make sure that your mattress and pillows are comfortable and supportive. Additionally, try to keep your bedroom quiet and free of any distractions. If you have trouble sleeping due to noise, consider investing in a white noise machine to help block out any outside noise. By following these guidelines, you should be able to create a consistent sleep routine that will help you get a better night’s sleep.

2. Keeping electronic devices away from the bed.

It is important to keep all electronic devices away from your bed when you are trying to get a good night's sleep. This includes phones, tablets, laptops, and TVs. These devices give off electromagnetic frequencies, which can interfere with your body's natural electric signals and negatively affect your sleep. The best practice is to keep all electronics at least four feet away from your bed, as this will help to reduce your exposure to electromagnetic frequencies. Additionally, it is helpful to create a consistent sleep routine, such as going to bed and waking up at the same time each day. This can help regulate your body's natural circadian rhythm and make it easier to fall asleep and stay asleep. Finally, it is important to limit your exposure to blue light from screens before bed. This light can interfere with your body's production of melatonin, which is the hormone that helps regulate your sleep cycle. Instead, try to transition to a relaxing bedtime routine, such as reading a book, listening to soothing music, or practicing breathing exercises.

Creating a Sleep-Friendly Environment:

Creating a sleep-friendly environment is essential for getting a good night's rest. Try to make your bedroom a calming, comfortable space by keeping it clean and free of clutter. Consider investing in blackout curtains or an eye mask to block out any light that may be coming in, as this can help you get to sleep and stay asleep. Additionally, set the temperature in your bedroom to around 68-72 degrees Fahrenheit, as research has found this to be the optimal temperature for sleep. Finally, make sure to invest in a comfortable mattress and pillows, as this can help you to get a more restful sleep.

Limiting Stimulants Before Bed:

Another way to improve your sleep is to limit your exposure to stimulants before bed. Caffeine, nicotine, and alcohol can all interfere with your sleep cycle, so it is best to avoid these substances in the hours leading up to bedtime. Additionally, try to limit your exposure to bright light in the evening, as this can stimulate your brain and make it harder to fall asleep. Finally, turn off all screens (including TVs, phones, and tablets) at least one hour before bed. This will help your brain to wind down and relax, which is essential for getting a good night's sleep.

3. Regulating exposure to electromagnetic frequencies.

Regulating exposure to electromagnetic frequencies is an important part of creating a good sleep routine and improving sleep quality. The first step is to get your phone away from your body at least 4ft so that it is not emitting or receiving electromagnetic frequencies that could disrupt your sleep. Keeping a consistent bedtime is also important, as it helps your body recognize the pattern and ease into sleep at the same time each night. Finally, you should avoid blue light exposure in the hours leading up to bedtime, as it can interfere with the production of melatonin, a hormone produced by the body to help regulate sleep. This can include avoiding screens and bright lights until it’s time to sleep, and creating a calming environment in your bedroom. By taking these steps, you can create a good sleep routine and improve your sleep quality.

In addition to regulating exposure to electromagnetic frequencies, it is also important to practice good sleep hygiene. This includes avoiding caffeine and other stimulants before bedtime, as they can interfere with your ability to fall asleep. It also includes avoiding alcohol and large meals before bed, as they can disrupt your sleep and lead to poor quality sleep. Exercise is also important, as it can help improve your sleep quality and reduce stress and anxiety. Additionally, it is important to avoid napping during the day, as this can make it harder to fall asleep at night. By following these tips, you can help create a better sleep environment and improve your sleep quality.

Finally, it is important to create a positive sleep environment and environment in general. This can include reducing stress and anxiety through relaxation techniques, such as meditation and deep breathing. You should also make sure to keep your bedroom dark and comfortable, as this can help you relax and fall asleep faster. Additionally, it is important to keep your bedroom free from distractions and clutter, as this can help create an atmosphere that is conducive to sleep. By following these tips and creating a positive sleep environment, you can improve your sleep quality and overall wellbeing.

Working moms can create a healthy sleep routine and improve their overall health, stress levels, and productivity by following the three essential steps outlined in this blog post. These steps involve creating a consistent sleep routine, keeping electronic devices away from the bed, and regulating exposure to electromagnetic frequencies. With a little effort and dedication, you can achieve the same success and create a healthier sleep routine for yourself. So, don't hesitate to take the first step and start creating healthier sleep habits today!

Check out the full podcast episode by clicking HERE!

Sometimes I recommend items I use and love. If you take action (i.e. make a purchase) after clicking one of the affiliate links, I'll earn some Starbucks money which I will sip while continuing to create awesome content for you to consume. The price is the same for you! :)