Winding down for sleep (parents not kids!)

[Rflowerco]

Hiya mumsnetters, unsure which thread to place this in!
Me and DH are both pretty flat out exhausted at the moment. We both have a good morning routine and tend to be strict enough with it however our downfall is bedtime.
It seems that we just end up falling asleep mid book-read/radio listen etc and then there’s the whole panic at something o’ clock in the early hours that our sleep is now disrupted. Lights need turning off etc.
It’s not so bad on the days where we are both off work - meaning one person can do the extra bits to make sure that the school run goes well. But, on some days - we have fell asleep mid beditime, wake up early hours, DH gets up and leaves for work very early and then I am on my own to do the school run in an exhausted state.
Is it just a case of being super strict? We have no Tv in the bedroom and it’s hard because DH works very long hours and when he gets home and has work the day after he hates the notion of it being a case of ‘tea then bed’ and having ‘no evening’.
Anyone worked out the art of winding down and sleeping for a good time? Ps we also don’t have phones around nearby. Thanks!

[loveyoutothemoon]

What time does he get home?

[Rflowerco]

Around 9.30pm on a good commute day

[loveyoutothemoon]

Wow if I ate past 8 I wouldn't sleep all night! Is it 9.30 every single night? Could you eat with your children at a more normal tea time and he get something earlier before he comes home on some of the nights?

[Rflowerco]

Hi thanks for the reply, that’s a really good idea but rushing on several public transport journeys unfortunately restricts him from grabbing anything. I do think it’s a good point about myself trying to eat earlier though thanks. I was wondering if the good thing might play a part in how lethargic he can feel in the evening so thanks for that similar perspective too. Routines are tough :/

[Rflowerco]

Food thing* not ‘good thing’! Sorry!

[Judystilldreamsofhorses]

Other than a weekend morning, we only use our bed for sleeping and sex. No reading, music, TV etc. If someone wants to do something other than that, they are in the living room, spare room, or kitchen.

I also have a routine where I always light a nice candle in the evening, then after I brush my teeth I blow it out. It sounds bonkers, but the act of blowing the candle out is like turning the day off. (I always say “night night, be good” to the cat, who sleeps in the living room too.)

[Rflowerco]

Judy thank you for sharing that, I really love the little touches with the candle. It honestly sounds very nice and especially the blowing it out and what it represents :)