24 Sleep Hacks For Working Mums To Reclaim Your Rest

Being a mum is a full-time job, even before adding a career to the mix. Juggling deadlines, dinner plans, and diaper changes often pushes sleep to the bottom of the list. But remember: you can't pour from an empty cup. Quality sleep is essential for showing up for your family, your work, and, most importantly, yourself.

That's why we've created this guide just for working mums. These 24 sleep hacks aren't about adding more to your plate—they're about helping you recharge and reclaim the rest you deserve.

1. Choose the right pillow for support (and sanity!)
   If your pillow isn't providing the support you need, it's working against you. The Sleep Perfect™ Orthopedic Contour Pillow is designed to align your neck and spine, relieving tension and helping you fall asleep faster. A quick upgrade here can make a world of difference when you're already short on time to rest.

2. Embrace the power of blackout
   Between streetlights outside the window and the hallway light your kids insist on keeping on, light is stealing your sleep. The Blackout 100 Sleep Mask shuts out even the tiniest slivers of light, allowing you to create your own oasis of darkness—no matter the chaos outside.

3. Carve out a bedtime ritual (for you)
   You've nailed the kids' bedtime routine, but what about yours? Dim the lights, put away your phone, and spend 20 minutes unwinding. This could be a quick skincare routine, journaling, or even just sitting quietly with a cup of herbal tea. The key? Make it your time.

4. Silence the noise (literally)
   Whether it's a snoring partner or a toddler calling for a midnight drink of water, sound disruptions can ruin your sleep. Slip on a pair of Sonik Block Ear Plugs and enjoy the blissful silence you need to stay asleep.

5. Cool it down
   Your body sleeps better in cooler temperatures. Keep your room between 18–20°C and use lightweight, breathable bedding. If you're prone to overheating, opt for lighter blankets you can adjust through the night.

6. Don't fear the catnap
   A well-timed nap (around 20 minutes, ideally before 3 p.m.) can work wonders on days when you've been up all night with a teething baby or tackling late work deadlines. The trick? Keep it short so it doesn't interfere with your nighttime sleep.

7. Ditch the guilt around rest
   Mums are the queens of putting everyone else first, but here's the truth: rest isn't selfish. Remind yourself that taking time to recharge makes you a better mum, employee, partner, and human.

8. Put your phone to bed early
   Scrolling through Instagram or replying to late-night emails doesn't help your brain wind down. Blue light from screens suppresses melatonin, the hormone that helps you sleep. Set a "phone bedtime" an hour before yours and switch to a paperback book or a podcast instead.

9. Make mornings work for you
   Your morning routine can set the tone for your entire day. Open the curtains or step outside for some natural light within 30 minutes of waking up. This not only energises you but also helps regulate your internal body clock for better sleep at night.

10. Snack smart
    Late-night snacks aren't the enemy—if you choose the right ones. Bananas, almonds, or a small bowl of oatmeal can help promote relaxation. Avoid sugary or heavy foods that might keep you tossing and turning.

11. Get the kids on board
    It's hard to rest when the kids are bouncing off the walls past bedtime. Stick to a consistent sleep schedule for them too—once they're in bed, you can focus on winding down yourself.

12. Delegate bedtime responsibilities
    If you're sharing parenting duties, let your partner take the lead on bedtime occasionally. Use that time to get yourself ready for bed or enjoy a few moments of peace. You deserve it.

13. Tap into aromatherapy
    Essential oils like lavender or chamomile can create a calming atmosphere. Add a few drops to your pillow or use a diffuser in your bedroom to help you relax and unwind.

14. Create a family 'quiet time' rule
    Designate an hour before bed as "quiet time" for the whole family. No loud games, TV, or phone scrolling—just calm activities like reading or puzzles. It sets the tone for everyone to wind down, not just you.

15. Master your sleep schedule
    Try to go to bed and wake up at the same time every day—even on weekends. Consistency helps your body know when to feel tired and when to feel energised, making it easier to fall asleep quickly.

16. Upgrade your bedroom vibes
    A cluttered bedroom can lead to a cluttered mind. Spend 15 minutes a week tidying your space, adding soft lighting, and perhaps incorporating a calming colour palette. Your bedroom should feel like a sanctuary, not a storage room.

17. Give your brain a bedtime buffer
    If your mind races the moment your head hits the pillow, try journaling before bed. Write down your to-do list for tomorrow or vent about the day—anything that helps clear your head.

18. Find your perfect sleep sound
    Some mums need total silence to sleep; others find white noise or soothing sounds more relaxing. Experiment with different options, like ocean waves or rain sounds, to find what works best for you.

19. Treat yourself to luxurious sleepwear
    Comfortable, breathable pyjamas can make all the difference. Choose soft fabrics like cotton or bamboo that feel amazing on your skin and won't trap heat.

20. Hydrate wisely
    Drink plenty of water during the day but cut back in the evening to avoid midnight trips to the bathroom. If you're thirsty before bed, stick to small sips.

21. Teach your kids independence at night
    It's okay to encourage your kids to self-soothe if they wake up in the middle of the night. Over time, they'll learn to sleep through, giving you more uninterrupted rest.

22. Don't snooze—just get up
    Hitting snooze repeatedly only makes waking up harder. Set your alarm for the latest time you need to get up and stick to it. You'll feel more refreshed in the long run.

23. Prioritise yourself once a week
    Choose one evening a week to do something purely for you—whether that's a relaxing bath, reading a novel, or watching a favourite show. This isn't a luxury; it's a way to recharge your mental and emotional batteries.

24. Know when to seek help
    If you've tried everything and still can't get a good night's rest, it might be time to consult a doctor or sleep specialist. Chronic sleep issues aren't something to ignore, especially when so much depends on your energy and well-being.

Because you deserve restful nights

We know being a working mum is tough, but your sleep doesn't have to be. Start small—pick one or two hacks from this list to try tonight. You've got this, and we're here