Stress has a sneaky way of jumping into bed with us, doesn’t it?
You finally get the kids asleep, the house is quiet… and suddenly your mind decides it’s the perfect time to replay every worry, to-do list, and awkward moment since 2008.
If that sounds familiar, you’re definitely not alone. But stress doesn’t have to steal your sleep.
Let’s reclaim those precious zzz’s with these beautifully simple, mum-approved ideas.
7 Ways to Sleep Better When You’re Stressed
1️⃣ Sleep is Your Natural Stress Antidote
When we sleep, our bodies go into superhero mode – repairing, rebalancing and clearing out all the emotional and physical gunk that piles up during the day.
✅ Less cortisol (the stress hormone)
✅ Better mood in the morning
✅ More patience for life’s chaos (and small humans!)
A good night’s sleep isn’t a luxury, it's medicine for your mind and body.
2️⃣ Try a Bedtime Brain Dump (aka Journaling)
Ever laid in bed mentally drafting emails or replaying a tough conversation? Same.
A notebook beside your bed works wonders:
✨ Write down whatever is swirling in your mind
✨ Doodle, bullet point, or vent - anything goes
✨ Out of your head = off your chest
Think of it as sweeping your mind clean before drifting off.
3️⃣ Use Apps That Actually Help You Relax
Our phones can stress us out, but they can also be our tools for calm.
These apps are brilliant at bedtime:
- Headspace – Guided wind-downs that feel like a hug for your mind
- Calm – Soothing stories, gentle meditations, nature sounds
- Dare – Helps you face anxiety instead of fighting it
Try one, rotate them, or mix and match; whatever helps you drift off peacefully.
4️⃣ Meditate Your Way to Dreamland
Meditation doesn’t have to be long, complicated, or sitting on a cushion like a Zen monk.
Two minutes of quiet breathing can make a massive difference.
Pick a style that suits you:
🧘♀️ Mindfulness – Notice your breath, your body, your softness
🔁 Mantra – Repeat a calming word like “peace” or “rest”
🎧 Guided – Let someone else do the thinking while you drift
There’s no 'perfect' way, only whatever helps you to slow down and relax.
Read more: Meditation Guide for Beginners
5️⃣ Build a Bedtime Routine that Feels Like Self-Care
Just like children, our bodies love rhythm and predictability.
The hour before bed sets the tone for your entire night.
A few calming ideas:
- Warm shower or bath
- Herbal tea in your favourite mug
- Cosy pyjamas that make you feel amazing
- Gentle stretches or a soothing book
No doom-scrolling or heavy conversations, your nervous system deserves peace!
6️⃣ Stress Less by Taking Control Where You Can
Some stress just is. But some stress we can gently soften with a few mindset shifts:
✔ Tackle the little jobs you’ve been avoiding
✔ Let go of what’s outside your control
✔ Celebrate what you did get done today
✔ Give tomorrow permission to wait
You are doing enough. Truly.
To sleep better, make your bedroom a sanctuary:
- Fresh sheets, snuggly blankets
- Darkness + calm + comfort
- Maybe a fan or soft ocean waves playing low
Your bed should feel like a safe little haven you can’t wait to climb into.
7️⃣ If You’re a Restless Sleeper… Stop These 3 Things
Quick changes that make a big difference:
🚫 Late-night snacks & caffeine - your tummy needs sleep too
🚫 Nicotine - it jolts your system awake
🚫 Sleeping on your back if you snore or gasp - try your side instead
A calmer night = a calmer you.
Stress might show up uninvited, but with the right rituals you can still fall asleep feeling relaxed, grounded, supported and calm, making sleep feel like the treat it truly is.
🌙 Gentle Bedtime Routine for Stress-Free Sleep
Here’s a soothing, mum-friendly step-by-step bedtime routine designed to melt away stress and help you drift off peacefully every night.
Feel free to tweak the timing based on what fits your life and evenings best!
💡 60 minutes before bed: Begin the Wind Down
Dim the lights to tell your brain it’s night-time now. Will help release those sleep hormones.
Turn off screens or switch them to low-light + Do Not Disturb
Do one calming task such as laying out tomorrow’s clothes, packing lunch, tidying one small area.
This ritual will become a signal to close your day
🛁 45 minutes before bed: Comfort Ritual
Take a warm bath or shower to relax your muscles.
The bonus to this is that your body temperature drop afterwards helps bring on sleep.
Apply a soothing lotion or magnesium spray to your legs and shoulders then slip into your favourite cosy pyjamas.
🧘♀️ 30 minutes before bed: Soothe the Mind
Choose one calming practice:
- Light stretching or gentle yoga
- Breathing exercises (like 4–7–8 breathing)
- Quick guided meditation (5–10 mins)
- Read a comforting book (nothing stressful, please!)
Let your nervous system exhale.
📝 15 minutes before bed: Release Worries
Journal a few lines:
🖊 “Three things I solved today”
🖊 “Anything worrying me goes onto tomorrow’s list”
→ Once it’s on paper, your brain can switch off
Optional calming extras:
✨ white noise or nature sounds
This is your transition into rest mode.
😴 Bedtime: Drift into Sleep
Snuggle down, get comfy.
Focus on your breath or relax each body part slowly with progressive muscle relaxation.
Repeat a gentle mantra like: “I am safe, I can rest now.”
If your mind wanders? Just lovingly guide it back.
💛 The Quick Version:
1️⃣ Dim lights + ditch screens
2️⃣ Tea + tiny tidy
3️⃣ Warm bath/shower
4️⃣ Stretch or meditate
5️⃣ Brain dump journaling
6️⃣ Breathe + sleep
You can make this feel extra special with soft bedding, soothing scents, and a little 'me time' mindset
🌙 The Zero-Time, Zero-Energy Bedtime Routine
Ohhhh yes, because some nights are pure chaos. I've been there, mama!
The kids won’t settle, there are dishes everywhere, your brain is buzzing and somehow it’s suddenly 11:42pm. Panic!
Here’s your 5-minute bedtime routine for those “I literally have nothing left to give” nights:
✅ 1. Lights Low + Phone Away (30 seconds)
Flick everything to dim.
Put your phone face-down and on silent.
Your brain will thank you.
✅ 2. Bathroom Blitz (1 minute)
Quick wash: face, teeth, hair.
Pyjamas (or comfy anything - no judgement).
No bath, no fuss, just the basics.
✅ 3. One Deep Breath + One Gratitude (1 minute)
Place your hand on your chest and inhale slowly: In for 4 - Hold for 2 - Out for 6.
Then think of one good thing from today.
Tiny mindset shift, big nervous system reset.
✅ 4. The 1-Line Brain Dump (30 seconds)
Grab a notebook or your notes app:
🖊 “Tomorrow I will handle: _______.”
Close it. Release it.
✅ 5. Melt Into Bed (2 minutes)
Snuggle into the comfiest position.
Practice a guided relaxation from toes → head.
Whisper to yourself: “It’s enough. I’m enough.”
Let the guilt go. Rest is productive.
✨ Optional Bonus (if the stars align)
- Lavender spritz on your pillow
- White noise or soft rain sounds
- Weighted blanket if you love that cocoon feeling
Treat yourself if you can, but no pressure.
💤 And guess what?
This tiny routine still:
✅ lowers stress
✅ signals your brain it’s bedtime
✅ helps you fall asleep faster
Because even on the messy days, you deserve peaceful, calm rest.
Sweet dreams!
More calm tips for busy mums:
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