I’m here to share my sleep routine and the things I do to ensure I get amazing sleep and have an amazing day while being in my third trimester with my third baby drawing from my expertise as an Ayurveda coach, Life coach, and NLP coach.

Why do you need a routine?

Well, establishing a solid sleep routine helps align your body with its natural sleep-wake cycle, creating a sense of predictability—a cycle it can rely on to optimize its state.

As humans we are meant to live in alignment with the natural cycles of the earth and hence our sleep/wake cycle needs to be aligned with the cycle of the  sun to achieve optimal health and live in harmony with nature. Living in harmony with this natural cycle allows us to operate from a space of optimal energy levels thus balancing the Doshas.

In addition, deep restful sleep is extremely important for healing our body, because it is when we are in that state of sleep that our body processes all the toxins and works on regeneration of cells and organs.

Routine

1. Blue Light Blockers

   Our body’s natural inclination is to produce melatonin as the sun goes down and it begins to get dark, however in this day and age we are staying awake later than sunset and using LED lights in our house and that confuses our body and inhibits the production of melatonin.

   Using Blue light blockers (specifically with the amber film as they filter 99% of blue light) helps induce your melatonin production as it filters out the blue light. They also help to reduce dryness and redness of eyes.

   Wear them after sunset and it will help prepare your body to sleep and move to a restful mode easily. Trust me, it works wonders because it’s tried and tested. We are a family that wears these glasses and have seen a massive  change not only in our sleep patterns but also our kids.

2. Skin Care routine

   Just like the rest of our body, our skin also undergoes healing processes at night. So when the pores are clogged with dirt, makeup etc, its inhibits the natural healing and recovery processes making your body work harder under the unfavorable circumstances.

   Cleansing and nourishing your skin before bedtime not only allows time for your skin to heal in its best condition but adding on some lymphatic massage while at it also helps move your nervous system into rest and digest mode setting you up for a good night sleep.

3. Hair Care

   Braiding your hair is a subtle yet effective act of self-care. In Ayurveda, hair is connected to your nervous system and prana (life energy). Plaiting it not only prevents breakage but symbolizes grounding energy, creating a peaceful environment for rest. If you can’t plait it daily, wear a protective wrap like a bonnet. This reduces hair static and avoids your hair coming onto your face and disturbing your sleep.

4. Foot Massage

   Your feet have nerve endings to all parts of your body. A foot massage, or “Padabhyanga,” is a cherished Ayurvedic practice for calming Vata. By stimulating key marma points, you release stored stress and activate your body’s relaxation response. It’s a simple yet powerful way to connect with yourself, reduce tension, and prepare your body for the night.

5. Eye Lubrication

   Eye lubrication, especially with natural oils or hydrating drops helps to counter the dryness that has occurred after a long day of exposure to too much light from screens. Hydrating your eyes help soothe the eyes and calm down in readiness for bed.

6. Eye Mask

   An eye mask helps block out all light, signalling to your pineal gland that it’s time to release melatonin. From an NLP perspective, this sensory shift allows your brain to disconnect from external stimuli, shifting from a heightened state to one of relaxation.

7. Hand Hydration

   Hydrating your hands before bed not only nurtures your skin but also provides a moment of mindfulness. It emphasizes touch as a grounding force, and by nourishing your hands, you reinforce a sense of stability and comfort as you drift off. Hands also have a lot of nerve endings which help the nervous system set into the rest and digest state.

8. Calming Breath work

   Calming breath work, particularly the alternate nostril breathing technique, balances and regulates the nervous system. This practice helps clear the mind, slow your heart rate, and prepare your body for a peaceful, restorative sleep.

9. No Phone

   By setting boundaries with your phone and limiting its use before bed, you’re allowing your nervous system to disengage from external distractions. Not having your phone also reduces exposure to blue light. This also makes the brain to stop chasing the dopamine hits reinforcing calm and stillness, promoting mental clarity and emotional balance that is needed.

10. Dim Lights

    Dim lights replicate the natural decline of the sun, helping to sync your body’s circadian rhythms. Using red lights if possible would be ideal.

11. Comfy Clothes

    Changing into comfortable clothing physically and mentally signifies the end of the day’s activities. It’s a simple anchor that reinforces relaxation and comfort, preparing your body and mind for sleep.Wearing breathable clothing at night helps your skin regulate the body temperatures better while it is going through this healing processes.

12. Chamomile Tea

    Chamomile is an excellent herb known for its calming properties that gently nourishes your nervous system and is a great way to switch off the brain to prep for good sleep. In Ayurveda, it’s known to pacify both Vata and Pitta doshas, helping you relax and enter a state of calm before bed.

13. Magnesium

    Magnesium supports muscle relaxation, reduces tension, and aids in the body’s detoxification processes. It’s particularly effective for those whose nervous systems are on high alert, helping to ground the body and promote more restful sleep. It also helps with muscle cramps in pregnancy. It can be taken orally as well as can be sprayed on to the feet and calves for the best results.Make sure you know which type of magnesium can be taken orally for muscle relaxation, recovery and good sleep.

    A bath with epsom salt once or twice a week will also set you up very well for a good night sleep.

14. Gratitude Practice

    Ending your day with gratitude is the best way to go to bed feeling fulfilled and content as there is always something good to look at in your day and  be thankful for. This creates a mindset of abundance and raises your vibrational frequencies and supports your emotional health.

15. Reading

    Reading can act as a gentle way to calm the mind, moving attention away from the daily worries. Light reading is an effective tool to shift your mental state from active to passive, allowing your subconscious mind to relax.

16. Crossword/Word sort game

    If reading is not your thing then engaging in a crossword or word game can help shift your mind from overactivity to focused relaxation. This type of gentle mental exercise channels any lingering mental energy into a calm, enjoyable activity, helping to ease the transition to sleep.

17. Journalling

    Journaling is one of the most effective ways to process the day and clear your mind for rest. This is a way to brain dump and clear out your mind so that it can prepare you to sleep well. You can write about everything that happened in your day and everything you can’t stop thinking about that is required to be done the next day.Writing about your day and setting intentions for tomorrow not only declutters your mind but allows your subconscious to process thoughts, leading to deeper sleep and a clearer morning.

    Need more help with journaling and prompts? Here are 2 blogs to help: All you need to know to start journalling and 75 Journalling prompts to cultivate your daily writing habit

Conclusion

As a mom, this has been one of the crucial things I have integrated in my life cause if you are a mom you know how much a bad night of sleep can affect your mood, patience and tolerance levels with kids the next day.

Bringing these simple habits into your evening routine creates a natural flow that helps both your body and mind unwind. By taking the time to care for yourself before bed, you’re not just setting up for better sleep—you’re building a sense of calm and balance that will carry you into the next day feeling refreshed and grounded.

Alright, that’s it for now. Hope you can start integrating at least one thing into your routine

If you have any questions feel free to shoot them in the comments

Until next time

xoxo

Zeeya J

This is a full meal in a bowl and perfect for iftar.

Original recipe from veggiesdontbite.com and I tweaked it as under-

Ingredients:

• 1 tsp sesame oil.
• 1 tsp minced or chopped garlic.
• 6 cups water.
• 8 tsp miso paste, I used Genmai miso from @healthyuke
• 4 tbsp tamari soy sauce from @healthyuke
• 5 ounces mushrooms, sliced.
• 8 ounces carrots, sliced.
• 8 ounces spinach.
• 2 green onions, sliced.
• 16-ounce, precooked rice noodles (8 ounces of dry uncooked)
• 1 fresh red chili, sliced from the middle.

Method:

• Mix 1/2 cup of warm water with miso paste until the miso is dissolved and set aside.
• Sauté garlic in sesame oil in a pot until soft.
• Add tamari, mushrooms, carrots, and onions in the pot. Cook until veggies soften.
• Add the rest of the water and bring to a boil.
• Add in miso-water mix, noodles, and spinach. Cook until spinach wilts.
• Serve hot with sliced red chili on top.

Watch the step-by-step recipe in our story!

Let us know if you try it!

I discovered this recipe from @sovegan and it was done in 10 minutes of being served on the table.

Trust me when I tell you THIS IS A MUST TRY THIS RAMADAN.

Tweaked recipe as under:

Ingredients-

• 8 dates, poured and soaked in hot water to soften.
• 260ml coconut milk.
• 2 tsp vanilla extract.
• 2 tbsp maple syrup.
• 1/2 tsp rock salt.
• 150gms dark chocolate.
• 1 tbsp cocoa powder.
• 1 crushed biscuit.
• A handful of chopped walnuts.

Method-

• Drain the dates and put them in a blender. Add 60ml coconut milk, 1 tsp vanilla extract, 1 tbsp maple syrup, 1/2 tsp salt. Blend until smooth. This makes the first layer in the pot.
• Bring to simmer 200ml of coconut milk.
• Stir to melt and mix dark chocolate and hot coconut milk in a bowl. Add cocoa powder, 1 tbsp maple syrup, 1 tsp vanilla extract and mix well. This makes the second layer.
• Refrigerate for 2 hours and top with a pinch of rock salt and crushed biscuit and chopped walnuts.

Enjoy! Let us know if you try it!

Ingredients-

• 1 cup couscous.
• 1 cup water.
• 1/2 tsp salt.
• 2 tbsp extra-virgin Olive Oil.

Method-

• Bring water, salt, and olive oil to a boil in a medium saucepan. Add couscous and stir quickly. Turn off the heat and cover.
• Let couscous stand until tender, 5 minutes, and then fluff with a fork and let cool.

Salad:

Ingredients-

• 1/2 cup tomatoes, deseeded and chopped.
• 1/2 cup yellow pepper, chopped.
• 1/2 cup cucumber, deseeded and chopped.
• 1/2 cup olives, deseeded and chopped.
• 1/4 cup red onion, chopped.
• 1/2 cup canned chickpeas, drained and rinsed.
• 1/4 cup green peppercorns.
• 2 tbsp feta cheese.
• 1 tsp parsley, chopped.
• 1 tsp basil, chopped.
• 1 tsp mint, chopped.
• 1/4 tsp dried oregano.

Method-

• Combine couscous and all the salad ingredients in a bowl.

Dressing:

Ingredients-

• 2 tbsp lemon juice.
• 1 tbsp red wine vinegar/balsamic vinegar.
• 1 tsp lemon zest.
• 3 tbsp extra-virgin olive oil.
• 1/4 tsp salt.
• 1/4 tsp pepper.
• 1 tsp sliced green chillies.

Method-

• Whisk all the ingredients together until a thickened dressing forms.
• Pour over the couscous salad and stir to combine.

tip: you can add pomegranate seeds or raw mango chopped as well to add some more flavor.

Let me know if you try it.

This Ramadan, we are breaking stereotypes, eating healthy, and saying no to the standard fried food. This doesn’t mean we compromise on our taste, nutrition and simplicity, especially with a recipe like this. Original Recipe from one of my besties @kaviz92 and I slightly tweaked it like this;

For this dish You will need:

Spring roll-

• 10 spring roll rice paper wraps (got mine from @healthyuke)
• 1 large carrot, peeled & julienned.
• 1 large cucumber, peeled & julienned.
• 1/2 large red pepper, julienned.
• 1/3 cup chopped purple cabbage.
• 1 avocado, sliced.
• A handful of fresh cilantro.
• A handful of fresh mint.
• 5 large green lettuce leaves, cut into about 3-inch pieces.
• 1 mango, sliced.
• 2 green chillies, sliced.

Peanut dipping sauce-

• 1/4 cup creamy peanut butter.
• 1 tbsp honey.
• 2 tsp soy sauce.
• 1 clove garlic, minced.
• 1 tsp @jarsofgoodness peri-peri sauce
• 1-2 tbsp warm water.

How to make:

Spring roll-

• Follow the instructions on the package of the spring roll wrap to soften the wrap. General instructions are to dip in for 30-35 seconds until soft and then lay it on a soft towel.
• Layer all the veggies at one end of the wrap and sprinkle coriander, mint and chilies.
• Wrap it tightly and cut each roll in half.

Peanut dipping sauce-

• Mix all ingredients and top with crushed roasted peanuts & sprinkle with crushed red pepper flakes.

Enjoy! Let us know if you try it!

Ingredients:

• 4 potatoes, boiled and mashed.
• A handful of coriander, finely.
• 2 green chillies, finely chopped.
• Salt.
• Black pepper.
• 2 tbsp cornflour.
• Yogurt, whisked for topping.
• Tamarind chutney, for topping.
• 1 onion, chopped.
• Green chutney (mix of coriander and mint)
• Red chilli chutney.
• a handful of sev (Small pieces of crunchy noodles made with chic pea flour paste)

Instructions:

• Mix potatoes, salt, pepper, lemon juice, corn flour, chillies, coriander and Make flat round balls.
• Leave in the fridge for 10 minutes and shallow fry.
• Put 2 in a plate and top up with a tbsp each of whisked yogurt and tamarind chutney, a tsp of green chutney and red chilli chutney, onions, coriander and serve.

Let me know when you try it!

We have made these as a side to a veg protein dish and even a meat dish and they were devoured by everyone.

Do try it out and let us know how you liked them! Thank you @mamaolivek for the inspiration!

Here’s how to make them-

Ingredients:

• 1 kg Baby Potatoes.
• 3/4 cup + 2 tbsp Apple Cider Vinegar.
• 1 tbsp Himalayan Pink Salt + more to season.
• 1/2 cup Extra-Virgin Olive Oil.
• 2 tsp Onion Powder.
• 1-2 cloves Garlic grated.
• 1 tbsp freshly ground Black Pepper.
• 3/4 cup grated Cheese (vegan or cheddar as per your like)
• 1/4 cup mixed Herbs.
• 2 tbsp freshly chopped Chives.
• 1 tbsp Red Pepper Flakes.

Method

• Preheat the oven to 230 degrees C.
• Place the potatoes in 3/4 cup Vinegar and salt in a large pot. Add water to cover by 1 inch. Bring to a boil, then reduce heat to a simmer. Simmer for 15 minutes, until potatoes are fork tender. Drain the potatoes and transfer them to a baking pan, let cool slightly.
• Place a wide spoon or the bottom of a mug on top of the potatoes and smash each one of them.
• Toss the potatoes with olive oil, onion powder, garlic, salt and pepper.
• Transfer to oven and roast the potatoes until golden brown- 25-30 minutes approx.
• Remove from oven, sprinkle cheese, and return for another 1 minute until crispy and golden brown.
• Toss the potatoes with the remaining 2 tbsp vinegar, herbs, chives, and red pepper flakes.

⠀⠀⠀⠀⠀⠀⠀⠀⠀

Enjoy!

• A Handful of cabbage, grated.
• 1 carrot, grated.
• 1/4 Capsicum, finely chopped.
• 1 tsp schezwan sauce (readily available)
• Salt, to taste.
• 1 tbsp all-purpose flour, to bind.

Method:

• Mix all your ingredients together.
• Roll to desired sizes.
• Grill/bake/fry them as per your preference.
• Serve with bullet chutney.

Bullet Chutney:

Ingredients:

• 10-12 bullet chillies.
• 1/4 capsicum red.
• 1/4 capsicum green.
• 2 hallo garlic and herb stock cubes.
• 1 tsp oil.
• 1 cup water

Method:

• Grind chilies, red and green capsicum.
• Heat oil in a pan and slightly fry the grinder mix.
• Add stock cube and water and let it cook until it thickens and serve with the kebabs.

Let me know when you try it!

 The Balancing Act

Balancing multiple roles isn’t about dividing your time equally; it’s about being fully present in each role and allowing yourself the grace to switch between them. This requires a mindset shift—from viewing your roles as competing demands to seeing them as complementary facets of a rich, full life.

1. Embrace Your Identity as an Individual

Remember the woman you were before motherhood—the one with hobbies, interests, and goals. She’s still there, and she deserves attention. Carve out time, even if it’s just a few minutes a day, to engage in activities that rejuvenate you. Whether it’s reading a book, painting, or simply taking a walk, nurturing your individuality is crucial for your overall well-being.

2. Foster Your Partnership

Being a partner often takes a backseat in the whirlwind of parenting. Yet, nurturing this relationship can provide a strong foundation for your family. Schedule regular date nights, engage in meaningful conversations, and support each other’s growth. A healthy partnership not only enriches your life but also sets a positive example for your children.

3. Professional Growth and Ambitions

Your career or personal projects are significant parts of your identity. Pursuing professional growth isn’t just about financial stability; it’s about fulfilling your potential and setting a powerful example for your children. If you’re passionate about your work, find ways to integrate it into your life without guilt. It’s okay to be ambitious and to strive for excellence in areas beyond motherhood.

Strategies for Integrating Different Aspects of Identity

Finding harmony in your roles involves practical strategies and a compassionate mindset. Here are some tips to help you integrate the different aspects of your identity:

1. Set Realistic Goals and Boundaries

Define what balance looks like for you and set achievable goals. Establish boundaries to protect your time and energy. Communicate your needs clearly to your family and colleagues.

2. Practice Self-Compassion

Be kind to yourself. Balancing multiple roles is challenging, and it’s normal to feel overwhelmed. Recognize your efforts and celebrate small victories. Self-compassion will help you stay resilient and motivated.

3. Build a Support System

Surround yourself with people who support and uplift you. This includes your partner, family, friends, and professional network. Don’t hesitate to ask for help when needed—whether it’s for childcare, household chores, or professional advice.

4. Prioritize Self-Care

Self-care isn’t selfish; it’s essential. Regularly engage in activities that recharge your spirit. This might be exercise, meditation, pursuing a hobby, or simply taking a moment to breathe.

5. Reflect and Adjust

Regularly assess your balance and make adjustments as needed. Life is dynamic, and your needs and priorities will change. Stay flexible and open to reevaluating your strategies.

Conclusion

Living a life beyond motherhood doesn’t mean you are neglecting your children; it means you are enriching your life and, by extension, theirs. By embracing your multi-faceted identity, you’re teaching your children the importance of self-worth, ambition, and resilience. Remember, you are not just a mother—you are a vibrant, capable woman with dreams and talents that deserve to be honoured and celebrated.

Let’s embark on this journey together, embracing the beautiful complexity of our identities and living a life that is not only fulfilling but also inspiring for the next generation.

xoxo

Zeeya J

Well, that’s why I am here today—to give you my tried and tested travel tips that ensure you have an adventure with your kids, bond, and enjoy yourself, not just focus on taking care of everyone. Ready? Let’s get into it! Here’s a comprehensive guide to help you navigate every aspect of traveling with kids.

1. Pre-Trip Planning

Before you set off on your journey, thorough preparation is essential to ensure a smooth and enjoyable experience for everyone.

Creating an Effective Packing List

As a mother, I’ve learned through trial and error that a well-organized packing list is a true lifesaver. It’s like a secret weapon against chaos! Remember to pack essentials like favorite stuffed animals, spare clothes (always pack more than you think you’ll need—because spills and surprises happen!), and any medications. 

And of course, don’t forget those beloved comfort items like blankets or pacifiers that magically soothe your little ones (because forgetting blankies? Well, let’s just say that’s a mistake you only make once!).

Make a comprehensive list well in advance of your travel date, while you have the luxury of time. This way, you can avoid the last-minute rush and even reuse the list for future trips. Trust me, it’s a game-changer. If you’re looking for a handy tool to make packing easier, check out my Travel Toolkit here

Choosing Child-Friendly Destinations

When selecting a destination, think about what will truly captivate your children’s imaginations (and maybe even your inner child’s too!). Look for places with hands-on museums that turn learning into an adventure, outdoor parks where they can run wild like little explorers, or beaches with gentle waves perfect for building sandcastles. 

Researching and Booking Accommodations

Finding the right place to stay can truly make or break a family trip (because let’s face it, happy kids = happy mom!). Look for hotels or rental homes with kitchens where you can whip up those familiar meals that everyone loves. Having a kitchen can also save the day when you’re dealing with picky eaters or trying to stick to a budget. Bonus points if the place has kids’ clubs and activities to keep your little ones entertained.

It’s also crucial to research family-friendly accommodations that offer amenities like cribs (because we all know how precious nap time is!) or adjoining rooms for that extra space you’ll inevitably need once everyone’s had their fill of fun.

Proximity to local attractions is another big factor to consider. The last thing you want is to hear “Are we there yet?” before you even leave the lobby! And don’t forget about transportation—make sure it’s easy to get around, whether you’re strolling to the beach or commuting to a museum.

2. Travel Logistics

Navigating the logistics of travel can be challenging, but with a bit of planning, it can become part of the adventure.

Navigating Airports and Flights with Kids

Airports can be overwhelming, especially with little ones in tow. Arrive early to give yourself plenty of time to go through the whole check-in process without rushing, and use family security lanes when available—they’re a real lifesaver! Pack snacks and small surprises in your carry-on to keep children entertained during the flight.  I often bring along their favorite books, their activity kits or a tablet loaded with interactive games.

Road Trip Essentials: Keeping Kids Entertained on the Go

For road trips, packing a variety of fun activities is key. We play classic car games like “I Spy” or listen to audiobooks or music that capture everyone’s interest. Plan regular pit stops for bathroom breaks and to stretch little legs—these breaks are not just for physical relief but also great for exploring unexpected roadside attractions.

Handling Unexpected Delays and Cancellations

Flexibility is crucial when traveling with kids. Embrace delays as an opportunity for impromptu adventures. Keep snacks handy and use this time to engage your children with storytelling or simple games. Maintaining a positive attitude can turn a stressful situation into a memorable family bonding experience.

3. Health and Safety Tips

Ensuring your children’s well-being is paramount, especially in unfamiliar surroundings.

Preparing a Travel First Aid Kit

A compact first aid kit is a must. Include basics like band-aids, antiseptic wipes, and any medications your children might need. Research local healthcare options ahead of time so you know where to turn in case of emergencies.

Managing Travel Sickness

Motion sickness can affect even the most seasoned travelers. Pack ginger candies or motion sickness bands and encourage your kids to look out the window if they start feeling queasy. Adjusting travel schedules to include breaks can also help reduce the discomfort.

Safety Protocols for Different Destinations

Every destination comes with its own set of safety considerations. As a mother, I prioritize researching local safety guidelines and teaching my children basic safety rules, such as staying close in crowded places and recognizing trustworthy adults. I also teach them important details like the name of our hotel and our phone numbers. Giving them a hotel card to carry can be a lifesaver if things don’t go to plan or if we get unexpectedly separated. These steps ensure that if the unexpected happens, they aren’t stranded and know exactly what to do.

4. Travel Gear

Investing in the right gear can make traveling with kids significantly easier and more enjoyable.

Must-Have Travel Accessories for Families

Consider practical items like lightweight strollers, comfortable baby carriers, and portable high chairs that fold easily for travel. Packing organizers and waterproof bags help keep belongings organized and dry, no matter the weather.

Reviews of Kid-Friendly Luggage and Carriers

When it comes to luggage, durability and ease of use are essential. Look for suitcases with fun designs that your children will love to pull along. Backpack-style carriers are great for hiking adventures, providing comfort for both you and your child.

Tech Gadgets that Make Travel Easier

Technology can be a parent’s best friend during travel. GPS trackers provide peace of mind in busy airports or crowded theme parks. Portable chargers ensure devices are always powered up for entertainment or capturing those spontaneous family moments with your smartphone.

Conclusion

By following these strategies and tips, you’re ready to rock those outdoor adventures with your little explorers! Get ready to create memories that will have your family reminiscing with laughter for years to come. So pack those bags (don’t forget comfort blankies and the emergency snacks), buckle up, and get ready for a journey filled with giggles, discoveries, and plenty of “remember when” moments. 

Happy travels!

Until Next Time

Zeeya J