Breaking the Stress, Anxiety, and Bad Sleep Cycle for mums: 9 Practical Tips By Mob Member and Sleep Consultant, Amy
Hi Mobsters, I’m Amy, a Mother, Mob Member and Certified Sleep Consultant for Adults and Teens, and founder of The Good Sleep Method.
I work with people on a variety of different sleep challenges to help them feel and perform their best and am passionate about using sleep as a tool to maximise long term wellbeing, health and performance.
Welcome to my first Moblog, following my Mums Who Build Sleep Surgery last Friday at the Mobser hangout!
In case you missed it IRL, we were talking all things Stress and Anxiety, and how this can become a vicious cycle, negatively impacting our sleep (something that is particularly common amongst founders).
Fear not if you couldn’t make it though, read on for everything you need to know… plus my top tips on how to ease stress and anxiety to get a more restful night’s sleep.
Why I Became A Sleep Coach
As mums, we know all too well how important sleep is for us to be on top form with our kids, partners, businesses, friends, pets and whatever else we have going on! This is something I’ve experienced first hand after struggling with insomnia after my son finally started sleeping through the night (certainly not something I was expecting once my nights were no longer interrupted by a newborn!).
After then embarking on a long journey of research and slowly retraining myself to sleep through the night again, I realised that with the right knowledge and sleep habits, small changes can have a big impact. This became such a passion that I eventually turned it into a career to help as many people as possible get good sleep!
You can read more about my story here.
Why Sleep Matters for Mental and Physical Health
‘Sleep deprivation is the UK's leading cause of stress, with a staggering 41 per cent of adults citing tiredness as their primary source of anxiety, overtaking concerns about finances, work, and family matters.’
Did you know it’s thought that only a third of people in the UK meet the recommended 7–9 hours of sleep per night? Sleep is crucial not only for our energy levels but also for our mental health. There’s a two way relationship between sleep and our mental health, meaning that poor sleep can worsen mental health, and stress or anxiety can make it difficult to get restful sleep.
Unfortunately those who are sleep-deprived are 2.5 times more likely to face mental health challenges.
Understanding Stress, Anxiety, and Sleep
Stress and anxiety is the biggest contributor for sleep disruption that I see in my clients struggling with insomnia (which may result in problems falling to sleep, waking during the night or waking too early in the morning).
Stress is our body’s response to challenging situations, whether real or perceived. It triggers The “fight or flight” response, making us hyper-alert and unable to relax. Anxiety amplifies
this, with excessive worry and fear disrupting both falling asleep and staying asleep, creates a vicious cycle: poor sleep increases stress and anxiety, which then worsens sleep quality. Breaking this cycle is key to improving not just our nights but also how we feel during the daytime.
It might be general life stresses keeping us awake at night, or commonly (and ironically) worrying about sleep itself, and what might happen if we don’t get enough sleep can further prevent us from getting good quality sleep. If you’re struggling with ‘sleep anxiety’, try to remember that we’re often able to cope on less sleep than we think. Tell yourself that you will still be able to get through tomorrow and sleep will come when it’s ready.
It is important to remember though that some stress and anxiety is normal, and some sleep disruption is also normal! There isn’t a person out there who sleeps well everything single night.
9 Stress-Free Sleep Solutions for an Anxious Mind
So what are some practical strategies (and easy wins) to reduce stress and anxiety to help us sleep better?
Identify Your Stress Triggers: If we aren’t clear what these are we can’t deal with them effectively. Ask yourself:
“Am I catastrophizing?”
“Is this a real or hypothetical worry?”
“What’s a more helpful thought?” Reflecting on these questions can shift your mindset.
Tackle Stress in the Daytime: Dealing with stress proactively, when you’re rested, helps prevent it from snowballing. Avoid addressing worries just before bed or during the night.
Create a Stress-Free Bedroom: Keep anything stressful out of the bedroom. Use this space for sleep and intimacy only to maintain a sense of calm.
Start Your Mornings Right: Stress hormones peak in the morning. Ease into your day by minimising stressors during the first hour after waking.
Boosting Energy During the Daytime: Bright, natural light increases energy and helps
regulate your body clock. Exercise for a stress release or take a short nap (20–30 minutes) during the day if needed.
Wind Down to Help Transition Into Sleep: Dedicate around 30 minutes before bed for slowing down and relaxation. Avoid screens and focus on things that make you feel calm.
Leave the Day Behind: Process any thoughts from the day before bedtime and mentally plan for tomorrow. This means we don’t take these thoughts to bed with us.
Stay Positive: Avoid labelling yourself (or your child) as a "bad sleeper" as eventually this can become a self-fulfilling prophecy. A positive mindset is key - try writing down three things that went well each day before bedtime.
Accept Some Small Wake-Ups: It’s normal to wake up briefly during the night. Avoid checking the clock at night or using sleep trackers, which can add unnecessary pressure on sleep.
For more tips and techniques on how to quiet your mind for sleep:
check out my blog post here: https://www.thegoodsleepmethod.com/post/quiet-your-mind-for-sleep
What’s One Thing You Can Commit To?
Improving your sleep doesn’t necessarily require drastic changes. Start small—what’s one thing from this list you can commit to (and stick to) to get better sleep? I’d love to know in the comments! Get In Touch!
If you’re struggling or are looking to take your sleep to the next level, and would like tailored1-1 support:
please book a free enquiry call or an Immediate Sleep Support consultation with me at https://www.thegoodsleepmethod.com/schedule-a-call
I’d also love to connect with you on Instagram, find me here for more Good Sleep Tips -
