Once your child is out of nappies, sleeps through the night or starts going to school, many people think being a mum gets easier. The truth is, the job of being a mother never necessarily gets easier—it only changes over time.

For all that mothers do, they deserve the gift of better sleep. At Sealy, we believe that everyone deserves deep, restorative rest. Read on for some helpful tips for improving the quality of your sleep.

1. Make sure you have a high-quality mattress

The quality of your mattress plays a vital role in how well you sleep at night and how well you feel during the day. People spend about a third of their lives in bed. During that time, the skeletal system needs to be properly aligned and pressure points need to be cushioned. When a mattress doesn’t have the proper support or comfort, it can cause sleeping positions that strain your body. This often results in soreness, tossing and turning in the night, poor circulation and lower back pain. These contribute to disturbed sleep, discomfort and fatigue during the day.

2. Make sure you get a full night’s rest

While we all have different needs, when it comes to sleep, the recommended amount for an adult is 7–9 hours each night. You can tell that you are short on sleep if you have trouble concentrating or remembering things, feel moody or depressed, accidentally fall asleep during the day or find it hard to wake up in the morning. Unfortunately, when you don’t get enough sleep, you can’t be at your best. One way to ensure you get your hours in is to set a bedtime.

While it may sound strange or unrealistic to give yourself a bedtime, doing so is important to ensure you get enough rest. This is especially true because it usually takes a little while to fall asleep. To get an optimal amount of sleep, give yourself an extra half an hour on top of your desired number of hours.

3. Set healthy boundaries

Mums want to do the best they can for their kids, and sometimes this can lead to them overextending themselves. When this happens, you can end up stressed and deprived of your much-needed rest. If you are feeling fatigued or exhausted, try to draw the line on extra activities, additional work or unnecessary stressors. Making healthy boundaries ensures you can give your best in a balanced and sustainable way.

4. Cut out caffeine and alcohol

While it can be nice to unwind with a glass of wine at night or to have an afternoon cappuccino for a pick-me-up, these beverages may be detrimental to your rest. Alcohol and caffeine can cause you to wake up throughout the night and can keep you from reaching deep, restorative sleep.

5. Exercise

While it may be hard for mums to find the time and energy, we recommend regular exercise because it helps to improve the quality of sleep. First, your body temperature rises when working out and then drops afterward. This temperature drop can help promote sleep. Second, it can help to reduce stress and anxiety which are common causes of insomnia. One study found that participants who exercised reported that their sleep had improved with more energy during the day.

The recommended amount of exercise is a minimum of thirty minutes per day.

6. Relax

It can be hard to relax as a mum. Thoughts can race around in your head and keep you up at night, causing stress and anxiety. If you find the time, try one of the below suggestions to unwind and de-stress before bed.