Sleep is the foundation of both physical and mental recovery. It's the most crucial element of health and wellbeing, yet most mums today aren’t getting enough. Across the industrialised world, many average less than seven hours of sleep per night, and this sleep deficit doesn’t magically disappear when we enter motherhood. We often carry over poor habits and beliefs about sleep and recovery into this new phase of life.

Did you know that around 100 years ago, people slept 11-13 hours a day? These days, I’m lucky to get seven hours – and in the last four years, I haven’t had a single full night’s sleep. I know I’m not alone in this.

How Much Sleep Do We Really Need?

The amount of sleep each person needs varies from individual to individual and even changes from day to day, season to season. But a general recommendation is to aim for around eight hours of sleep. Interestingly, women tend to need about 20 minutes more sleep than men.

For me, I’ve found that I need nine hours of sleep to feel my best. This could be because I’m woken up several times a night or because I’ve struggled with fatigue for so long, but it works for me at this stage in my life.

The Body’s Natural Rhythms

Go to bed at 10 p.m. each night aiming to be asleep by 10:30 p.m. We are designed to follow the natural rhythms of the sun and moon. Our bodies are influenced by solar, lunar, and terrestrial forces, and when we disrupt these cycles, it can result in nervous system fatigue, often showing up as headaches, foggy thinking, or muscle twitching.

Waking up at night to care for our children has similar consequences, which is why it’s even more important for mums to go to bed on time.

If you’re dealing with adrenal fatigue, getting to bed before 10pm is crucial. If you find yourself getting energised in the late evening (usually around 11pm), that’s a sign of fatigue. Try to get to bed before that ‘second wind’ kicks in. Staying up late will only exhaust your adrenals further and make you feel worse the next day.

Although it might take time to adjust to an earlier bedtime, it’s definitely possible. I used to be a night owl (which left me sleep-deprived for years), but things changed when I met Dave, who goes to bed early. It was challenging at first, but now I love it. On nights when I don’t make it to bed on time, I’m exhausted the next day.

Seasonal changes, as well as our menstrual cycle, affect the amount of sleep we need. Tune into your body, and if you feel more tired during the winter months or during your period, remember that it's the rhythm of nature we’re bound to follow.

The Caffeine and Sugar Trap: The Fight-or-Flight Cycle

When our circadian rhythm is disrupted, we often turn to caffeine and sugar to get through the day. While these might provide a temporary boost, they trigger a rollercoaster effect on our energy and blood sugar levels, ultimately leaving us feeling worse.

This constant strain on your body takes its toll on your adrenal glands and pancreas, leading to a variety of symptoms such as:

stubborn belly fat,
mood swings, low energy,
difficulty concentrating,
frequent colds,
slower recovery from injuries.

Factors Disrupting Sleep

Several factors can interfere with a good night’s sleep. The obvious one for many of us is children, of course! Other factors include:

poor nutrition,
artificial light from lights, phones or TVs,
irregular sleep schedules,
stimulants like caffeine, sugar, tobacco, and alcohol
electromagnetic pollution

How to Improve Your Sleep

To improve your sleep, focus on:

Getting to bed before 10 p.m. helps you maximise restorative sleep before your little one wakes you. Even though I don’t always get the recommended full 8 hours, I still feel more refreshed when I go to bed on time,
Skip desserts after dinner, and aim to eat just enough in the evening—neither too much nor too little,
avoid stimulants after lunch,
make sure to drink plenty of water throughout the day,
unplug electronic devices before bed,
dim the lights or switch them off at least two hours before bedtime,
try spraying lavender oil in your bedroom before bed,
If you’re not tired by 10pm and struggle to sleep, get up early the next morning and try again that evening,
keep your bedroom cool and well-ventilated.

The Power of ‘Me Time’

While sleep is essential, we need more than just sleep to feel our best. Setting aside 30-60 minutes a day for ‘me time’ can make a world of difference. Whether it’s self-massage, work-in exercises, meditation, journaling, reading or a bath, dedicating time to yourself helps reduce stress and restores balance.

Me time is especially important during the luteal phase and menstruation when the body needs more care.

Giving yourself space to rest during the day, especially during busy or overwhelming moments, can prevent burnout.

Fatigue Is Not Your Enemy – It’s Your Body’s Way of Asking for Care

Fatigue is often seen as a burden, but it’s really your body’s way of telling you it needs more care, rest, and balance. It’s an opportunity to tune into what your body needs. Remember, your body has an incredible ability to heal, but it needs the right environment to do so. Rather than pushing through exhaustion, listen to your body’s signals.

You don’t need to make drastic changes all at once. Focus on creating small shifts that can help restore your energy. Whether it’s getting more sleep, or prioritising time for yourself, each small step brings you closer to a more energised, balanced life.

My free 10-Minute Pre-Bed Exercises for Stressed and Tired Mums: Relax Your Body and Mind for a Better Night’s Sleep are coming soon! Sign up for the waiting list to be the first to get access!

You’ve got this – you are amazing, and your energy WILL improve!

With love,

Karo

Resources:

The Last 4 Doctors You’ll Ever Need, Paul Chek

Adrenal Fatigue: The 21st Century Stress Syndrome, James L. Wilson, N.D., D.C., Ph.D.

How to Eat, Move and Be Healthy! – Paul Chek

#64: Hippocrates’ Secret to Beating Fatigue: How Sleep, Recovery, and ‘Me Time’ Can Transform Your Energy