You’re exhausted but don’t want another lecture on sleep hygiene. You need real, doable strategies that actually work, even when you’re up at 2 AM with a teething baby. If you’ve been searching for sleep tips for moms with toddlers or want to explore biohacking sleep for moms, this post is for you.
For the past six years, I’ve been deep in the trenches of motherhood. Night feeds, toddler nightmares, early wake-ups… you name it, my sleep’s been through it. But after realizing that sleep isn’t a luxury, it’s a lifeline, I set out to biohack my way to better rest. Not perfect. Not uninterrupted. But better.
Biohacking can sound intense, but really, it’s just about using intentional habits and routines to help your body work better.
It’s not about fancy tech or expensive tools. It’s about knowing your body and supporting it in small, consistent ways. If you’ve ever journaled how rested you felt, turned off your phone an hour before bed, or gone outside for morning light, guess what? You’ve biohacked your sleep. And you didn’t even need a lab coat.
Here’s my Female’s Guide to Biohacking Sleep, designed for the busy, beautiful chaos of mom life. These are the things I swear by, the rituals that have transformed my nights, and the ones that helped me come home to myself.
How to Create a Turndown Sleep Routine That Promotes Better Sleep
Around 7:30 PM, I start prepping our bedroom like I’m a Hilton housekeeper on a mission. Pillows off the bed, diffuser on, white noise humming, Kindle queued up, lights low and cozy. It’s become a subconscious cue to my brain that I’m off duty.
Before I committed to this, my nights ended with me collapsing into bed and wondering what was going to wake me up. It felt like anxious sleep, not restful sleep. Now, I train my body to expect rest by creating predictability. Same bedtime, same wind-down. It’s how I support myself when I know life might still be unpredictable.
RELATED: Steal My Simple But Effective Work Wind-Down Routine
Why Removing Phones from the Bedroom Is a Game-Changer
We leave our phones downstairs in an Aro box, and it’s made a huge difference. No late-night scrolls, no “quick check” of email. I read that one hour of screen time before bed can delay melatonin by up to 45 minutes, and that stat stuck with me.
When Drew is out of town and I sleep with my phone nearby, I notice the difference. My habits shift. I wake up scrolling. It’s the opposite of peace. Keeping my phone out of the bedroom gives me a slower, more natural start to the day. And honestly, my thumb appreciates the break from the infinite scroll.
The Skincare and Magnesium Ritual That Grounds Me
This used to be an afterthought. Something I rushed through just to get makeup off. Now, it’s a transition into rest. Right after I do my turndown routine, I head to the bathroom and begin this sensory ritual.
Using Primally Pure’s clean products and really noticing the smells, the textures, the moment, it brings me back to my body. I finish with a few spritzes of magnesium on my feet and arms. This alone has helped me shift from “hustle mode” to “healing mode.” Bonus: it feels kind of fancy, even when I’m in my well-worn pajamas.
RELATED: 8 Ways I Transformed My Skin and How Much it Cost
Mouth Taping for Better Breathing and Deeper Sleep
The first few times I tried mouth taping, I almost panicked. I’m a lifelong mouth breather, and having tape over my mouth at night felt like too much. But once I understood how nose breathing stimulates the vagus nerve and calms the nervous system, I decided to try again.
Now, I wait until I’m nearly asleep, my Kindle falling to the side, and then I tape. Some mornings I find it stuck to my pillow. But the nights I wear it? I sleep deeper. My mouth isn’t dry. I don’t wake up as often. And I feel more rested in the morning. Science meets sleep, who knew?
Why a Weighted Eye Mask Is My Favorite Sleep Tool
My weighted eye mask sat in a drawer for months before I gave it a real shot. But once I did, I was hooked. The light pressure helps quiet my mind and block out any lingering light.
Even with blackout curtains, there’s something powerful about making your sleep environment pitch black. It’s a tiny change with a big payoff, and it makes my wind-down feel complete. Plus, it makes me feel like I’m starring in a very fancy spa commercial.
How I Use Bed Temperature to Stay Asleep Longer
For years, I thought I loved sleeping warm. But as I’ve learned more about how our core body temperature impacts sleep (and maybe entered the perimenopause chapter) I realized I needed consistency.
We now use a ChiliSleep pad to keep our bed cool all night. No more sweating. No more kicking off covers. Just deep, steady, uninterrupted sleep. This tool isn’t cheap, but the principle applies even without it. Keep your room cool, and your body will thank you. Trust me, it’s worth putting on an extra blanket if you need it.
Red Light Therapy and Fiction Reading to Wind Down
Every night, I use my HigherDOSE red light mask while reading fiction. Yes, I look like a robot. No, I don’t care. The red light supports my skin, reduces inflammation, and gently tells my body it’s time for sleep.
Reading for fun (not function) has become a non-negotiable. Right now, I’m loving Remarkably Bright Creatures. Fiction is how I unwind my brain in the best way. No pressure, just presence. Also, I’ll never say no to an excuse to crawl into bed early.
What I’ve Learned from Tracking My Sleep (and What You Can Do Without Tech)
I recently came back to the Oura Ring after a break from wearable tech. It’s fascinating to see how sleep, stress, and readiness all connect. I don’t obsess over the data, but it gives me confirmation about how my habits impact how I feel.
That said, you don’t need a fancy tracker to pay attention. You don’t really need ‘tech’ for biohacking at all, even though it may sound like you do. You can journal how you feel when you wake up. You can notice what helps or hinders your rest. Awareness is the first and most important step. Bonus points if your journal lives next to your bed and isn’t buried under laundry.
The Biohacking Supplement Routine Helping Me Sleep Better as a Mom
I’ve learned that biohacking doesn’t have to be all or nothing. You can absolutely weave in science-backed support that works with your life, not against it.
One of the easiest, highest-impact shifts I’ve made? Adding in RHŌ Nutrition’s daily stack of NAD+, Glutathione, and Creatine. It takes me 30 seconds (yes, even when I’ve got a toddler asking for a snack and I haven’t brushed my hair yet). They taste good, they absorb fast, and I actually feel a difference, especially in my energy and mental clarity by mid-afternoon.
If you want a supplement routine that feels simple and effective (and won’t collect dust on your shelf), you can check them out here and use code JENNA to save 15%!
Why I Read Before Bed (and What I Avoid)
I used to end my nights with my phone. A scroll, an article, a quick email. It felt like connection, but it always made my brain race. Now, I read something light and nourishing. Always fiction, never business.
My Kindle is set to its lowest light setting, and it’s become a gentle cue that the day is over. This simple shift has helped me fall asleep faster and sleep more soundly. It’s the difference between feeling wired and feeling like I might actually dream of something other than to-do lists.
Wind-Down Routine Checklists for Better Sleep (Even on Mom Time)
When You’re Short on Time: The “10-Minute Turn-In”
- Put phone in Aro box (or another room!)
- Turn on diffuser + white noise
- Dim lights + tidy nightstand
- Quick skincare: cleanse + serum
- Spray magnesium on feet
- Low light Kindle read (fiction only!)
When You’ve Got a Little More Time (“The Slow Down, Show Up Ritual”)
- Full bedroom turndown: pillows fluffed, lighting low, cozy set
- Longer skincare: oil cleanse, gua sha, the whole 9 yards
- Magnesium + body oil (luxury in 2 minutes)
- Mouth tape (once you’re dozing)
- Weighted eye mask + red light therapy
- Fiction reading in bed (no biz books here!)
- Journal one line: “How rested do I feel today?”
Start Where You Are
You don’t have to buy a gadget or create a flawless routine. You don’t have to “do it all.” You can start by dimming the lights earlier. Leaving your phone in another room. Journaling how rested you feel. Letting your body know that sleep is coming and that you are safe to receive it.
You are not behind. You are allowed to rest. You are worthy of sleep that restores you, not just helps you survive.
