Sleep can be disrupted by stress. Good sleep hygiene habits, such as developing a bedtime routine and limiting overnight activities, have the potential to increase a person’s ability to sleep—even when stress is present.
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Continue reading to find out what you may include in your nightly slowing plan if you’re too stressed to sleep.
Determine Your Stress Triggers
There are numerous factors that can contribute to stress. Daily or weekly pressures from work or family, as well as unexpected life upheavals (e.g., illness or job loss), can all cause stress.
Knowing what stresses you out, or what potentially stress you out, can help you obtain the rest you require. You may be able to eliminate stressors by asking for help when tasks become too much, or by delegating part of your obligations when available.
You might also jot down your ideas if you’re always thinking about what’s bothering you. According to research, people may be able to fall asleep after writing about their problems that are keeping them awake near night.
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Create a Beneficial Sleep Environment
Aim for relaxing surroundings in order to have a good night’s sleep. The following are some of the best sleeping conditions:
- Keeping the space at a comfortable temperature that is neither too hot nor too cold
- Having a good mattress and pillow
- Using blackout curtains or shades to block, remove, or turn off any lights in the room
- Sleeping in the healthiest position possible
Minor distractions may be keeping you awake even if they weren’t bothering you before. If noise bothers you, consider using earplugs. Consider getting your pet their own bed if they disturb your sleep.
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Increase the amount of time between going to bed and eating or drinking.
A healthy diet can help with sleep and stress. Choosing foods high in protein, carbohydrates, and good fats (e.g., omega-3s) may result in better sleep.
Another consideration for foods, beverages, and sleep is when you eat or drink during the day. Save any large meals, for example, for earlier in the day if possible. Eating too close to bedtime or late at night will not help you sleep well.
When it comes to alcohol and caffeine, timing is everything. It’s also a good idea to restrict alcohol consumption immediately before bedtime or to have your final drink earlier in the day. Also, if you’re still having difficulties sleeping after making changes, try to avoid caffeine, especially hidden sources of caffeine, after 2 p.m. or even earlier.
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Engage in Physical Activity
Physical activity has been shown to improve the control of cortical, a stress hormone, as well as the quality of sleep. So exercise or simply being more active in general, may help you manage stress and get enough sleep.
For sleep and stress, a 30-minute workout a few times per week can be good. You could try the following exercises:
- Taking a walk, jogging, or running
- Bike riding
- Participating in sports
Limit your screen time and evening activities.
When you’re getting ready for bed, watching videos or playing games on your phone or other electronic device can be appealing. However, the illumination from the screens can make it difficult to fall asleep.
Blue light, such as that emitted by electronic device screens, can cause the body to become more alert and believe it is daytime. Consider reducing screen usage an hour or more before night to avoid the effects of blue light.
You should also minimize your overnight activities wherever possible. For example, if you prefer to exercise in the evening, try to finish your last workout as least two hours before going to bed.
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