Tips For Better Sleep During Times Of Stress
leon • June 30, 2020
Restful sleep is more important, now than ever, but getting a good night’s sleep can be difficult when you’re stressed out. The last several months have been very stressful times for everyone. Even worse, too little sleep at night can make you feel even more stressed, leading to an exhausting and continuous cycle of counting sheep. Here are some helpful tips to help you leave any stress behind before you go to bed.
Tips For Better Sleep During Times Of Stress:
- Meditate. Meditation has proven effective for stress and sleep disorders. There is a variety of guided meditations routines geared specifically to those with problems sleeping. Take even a small amount of time out of your busy day to wind down at the end of it and be rewarded with the benefits.
- Exercise. Walking, jogging, cycling, and bodyweight exercises are all great ways to release any physical or mental tension. When you exercise you will feel more tired towards the end of the day as you have exerted energy, resulting in better sleep. Exercise also can make you feel accomplished, giving you a sense of achievement before you go to bed. However, be cautious when exercising within a few hours of your bedtime as it elevates your body temperature and can interfere with the quality of your sleep.
- Reduce blue light exposure before bed. Although electronics and the internet provide connection as well as entertainment during these uncertain times, it is not helpful when you’re trying to get a good night’s sleep. The blue light that’s emitted from the screens of our electronics can delay the release of melatonin, which helps to calm the body before bed. This delay can increase alertness, and ultimately reset your body’s internal clock to a later schedule, leading to sleep deprivation or poor rest. An hour before going to sleep, it is helpful to unplug your devices and replace them with a calming activity that does not interfere with your quality of sleep, such as reading a book.
- Be aware of your news intake. The constant flow of COVID-19 updates and information is helpful, but consuming consistent news cycles regarding the pandemic can affect your sleep, and not in a positive way. Hearing about the virus 24/7 on a daily basis can increase your anxiety as it can be upsetting. Anxieties about the unknown we are facing can negatively impact our quality of sleep, especially if you consume news updates regarding it before bed. Limiting or reducing the number of times you check updates, as well as the length of time you spend checking them, can greatly improve your sleep at night.
- Stick to a regular routine. Whether it’s adults starting to work from home, parents looking after their kids that are now confined to their house, or students doing online school work, everyone is adjusting to a new routine as a result of this pandemic. Although it can be hard to keep a regular routine as you are going through your days in a very different way, it is important to do so in order to get good sleep. For example, if you now work from home, make an effort to get up, and get ready at the same time you normally would. Sticking to a regular schedule, including your sleep schedule, helps to maintain the timing of your body’s internal clock which will help you fall asleep and wake up more smoothly.
The Takeaway
It is incredibly important to get enough sleep as well as good quality sleep especially in uncertain and anxiety-ridden times like this. Creating and sticking to a routine can help bring you a sense of normalcy that can be very comforting. Engaging in exercise often, turning off your devices an hour before bed, and limiting news intake can also prevent any sleeping struggles.
Contact us today! We look forward to working with you so that you can live a life of complete health and vitality.
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