A Mom's Guide to Better Sleep

As busy moms, your mental task list is constantly running and that doesn't necessarily stop when you crawl into bed. The cruel thing is that you need a good night's sleep to keep up with it all and when you have small humans dictating your wake-up time (2 AM? 4 AM?) It's a bit challenging.

Since we all know that sleep is important for immune function, mood, energy, brain function, and long-term health, here are my top tips for moms to get better sleep and what you CAN control for your precious shut-eye.

8 Hours Before Bed: No More Caffeine☕

When you're powering through work, or taking care of the kids and hit that afternoon slump, I know it's so easy to reach for some afternoon coffee, but try to resist the urge. Ultimately It's messing up your sleep whether you realize it or not. Try some sparkling water, herbal tea, or better yet, a nutritious snack packed with protein, fat, and fiber which is really what your body is asking for. Bonus points for a quick walk around the block or some jumping jacks to get things moving.

3 Hours Before Bed: Avoid Heavy Meals & Alcohol 🍷

Heavy meals and alcohol disrupt digestion, hormone balance, blood sugar, and metabolism and make for a not-great night of sleep. Of course, once in a while is not a big deal, but if you're eating dinner right before bed or relying on a glass of wine every night before bed, it's time to make some shifts.

2 Hours Before Bed: Shut It Down 💻

Whether you work out of the house, manage the household, or BOTH, your mind is constantly running through your to-do list. If you feel like you have a lot of pending items, write them down. Studies show this allows people to let go more and know they can come back to their tasks in the morning. Close down your computer and step away.

1 Hour Before Bed: No More Screens 📵

YOU KNOW you aren't supposed to be scrolling Instagram in bed right? So why are you still doing it? Exposure to blue light from screens can suppress melatonin production, the hormone that helps you sleep. Put your phone on DND an hour before bedtime and find a new wind-down routine and I promise your sleep will improve.

Establish a consistent bedtime

Since you can't necessarily control when you get woken up, you can control when you go to bed. Going to bed earlier and around the same time, ideally before 10 PM is the best case scenario if you can manage it.

If you're out there every day momming, working, and doing it all, please make sure you're doing all you can to get the most restorative sleep possible!

Road Trip Snacks: Essential Food Prep Tips for Traveling with Small Kids

Are you traveling on the 4th of July? We'll be going on a road trip and if your kids are like mine, they basically don't stop eating for the entire drive. Sure, we will have packaged snacks, but I like to prep a lot more than that to make sure they are getting fruits & veggies, healthy fats, and protein to keep their blood sugar stable and meltdowns at bay.

Here are my favorite road trip snacks that are healthy, mess-free, and will keep your little ones satisfied from departure to destination.

Packaged Snacks

• Hippeas Nacho Cheese - love that these are made with chickpeas for more protein + fiber

• That's It Bars - These are just fruit with no additives

• Annie's Cheddar Bunnies - I like these as an alternative to Goldish

• Veggie Sticks - No, they aren't packed with veggies but they're a slightly healthier alternative

• Lesser Evil Popcorn - this one is my absolute FAVORITE

• Mama Chia Packets - a little more nutrient-dense than the typical packet with omegas and more fat

• Roasted Seaweed- fun crunchy, salty snack packed with B12 and iodine

• Cauliflower Everything Crackers - Like an everything bagel but with extra veggies

• Freeze-Dried Strawberries - These are a much less messy way to eat fruit on the go and so tasty with no added sugar

• Cerebelly Bars - Tasty fruit & veggie bars with lower sugar

Easy Whole Food Snacks

• Mandarin oranges

• Apples

• Nectarines

• Blueberries/strawberries

• Carrot sticks

• Snap peas

• Cucumber slices

• Bell Peppers

• Cashews

• Avocado

• String cheese

• Hummus packs

Homemade Snacks

• Chia pudding (duh - you know we love this stuff) from my recipe books :)

• Healthier breakfast cookies from Ambitious Kitchen

• Zucchini Egg Slice from Yummy Toddler Food

• Blueberry Chickpea Balls from Plant-Based Juniors

• Good ol PB & J on sprouted bread

The goal here is to have lots of options and a variety of more nutrient-dense options, things that are packed with protein, healthy fats, and fiber to keep the kiddos and ourselves full. We like a lot of savory and sweet options and obviously bring lots of water for the car ride.

What are your favorite car ride staples? Let me know!

I LOVE Thrive Market for all of our snack needs, and their prices are way cheaper for organic, healthy snacks that I can find locally. I love to do auto-ship to save even more and I'm always surprised at how quickly my box arrives. If you want to check it out - you can get $40 off when you sign up with this link. I'm not an affiliate - just love the company :) Happy snacking!

Just Say No - Set Those Boundaries

Let's talk about something real: feeling like a superhero mom is awesome, but running on fumes isn't. I know your pile of laundry is adding up, you're trying to meal prep for everyone, shuttling between daycare, errands, work, and maybe getting in some YOU time, saying yes to everything seems like it's the only option sometimes.

But as I'm sure you've discovered since having kids, you are not a bottomless well of energy and time. Saying "no" isn't selfish, it's essential to avoid burnout and become the best version of yourself for your family (and sanity!).

Why do we feel uncomfortable saying no? There is a unique pressure on girls to be agreeable, and helpful and put other's needs above their own. This leads to girls who grow up to be afraid of being 'selfish' or 'difficult' when they say no. Add to this that society portrays motherhood as this constant selfless act of giving, making every meal from scratch, coming up with sensory and educational activities, keeping their home looking like it's 'Pinterest' ready all the time.

It's just a bit much no?

Why Saying "No" is Your Superpower:

• Reduces Stress:  Feeling overwhelmed by a packed schedule? A well-placed "no" can create space for what truly matters.

• Boosts Energy:  Constant "yeses" drain your energy reserves. Saying no allows you to recharge and be more present in the moments that count.

• Sets Boundaries:  It teaches your kids, family, and friends that your time is valuable and how to set their own healthy boundaries.

• Prioritizes Self-Care:  Saying no to extra commitments lets you focus on your well-being, whether it's a long bath, a workout, or simply some quiet time with a good book.

How to Say "No" Like a Boss (Without Feeling Guilty):

• Be Clear and Direct:  A simple "no, thank you" is perfectly acceptable. No need for elaborate explanations.

• Offer Alternatives:  Can't commit to a whole playdate? Suggest a shorter coffee date.

• Practice Saying No:  Start small and practice saying no in low-pressure situations.

• Prioritize Your Needs:  If you're exhausted, say no to that extra social event. Your well-being matters most.

• Set Boundaries with Grace:  "I'd love to help, but I'm already committed to..." is a kind way to decline.

• Recognize Your Value:  Recognize that your time and energy are valuable and deserve respect.
  

• Challenge the "Mommy Myth":   Recognize that motherhood is not about constant sacrifice. Prioritizing your well-being benefits everyone.

Remember:

• No is a complete sentence.

• You don't owe anyone an explanation.

• It's okay to disappoint people sometimes.

• Saying no allows you to say yes to the things that truly matter.

Bonus Tip: Empower your kids to say "no" too! Teach them the importance of setting boundaries and respecting their own needs.