4 Ways To Improve Sleep When Stressed
Stress is one of the most well known things to affect sleep. It doesn't matter how relaxed you may feel before going to bed - stressful thoughts can keep you awake until the early hours - causing further sleep deprivation the next day.
Sound familiar?
What's even more confusing about this is the sleep-stress cycle. Sleep is an important factor for dealing and coping with stress so, without it, stress will build further. If you're unable to get enough sleep, your mind and body will be more prone to stress, making it harder to sleep at night. It's a lose-lose situation!
So, it makes sense to say that, if you're looking to improve your sleep you need to cut down on your stress. I'm here to give you 4 ways to improve your sleep to reduce your stress.
1. Create a Routine
Routines in things like relationships and jobs can be boring, but when it comes to sleep and stress, boring is good!
Doing something over and over again removes the excitement, shuts off your mind and becomes less and less memorable every time you complete it. By having an intricate bedtime routine that's (let's face it) boring - you essentially bore your brain and in turn become more comfortable, better preparing you for a good night’s sleep!
But this bedtime routine can't simply be 'shower, brush teeth, go to bed'. For example, you need to be turning the lights off in the same order, putting the pillows back on your couch the same way, checking the door is locked (even if you 100% know it already is) and then starting your skincare and bathroom routine.
Top Tip: Make sure none of this routine involves electronics or anything else that can add to your stress levels. Think 'boring and comfortable' and you'll be on the right track.
2. Stress Distraction
This strategy might not work for everyone, but I wanted to include it as it does work for some. Some people truly find that what they need in bed is a distraction.
This may be listening to a podcast while you fall asleep, or watching extremely low-stress television. For this to work, however, the sound must be barely audible and something that you don't actually want to concentrate on. Your head shouldn't be facing the TV so that you're technically not watching it - it's just there for some extra sound and light in the room.
Most people are kept awake by sounds and light. If this is you - this strategy will not likely work. However, the method of dealing with stress with distractions can be surprisingly effective for those who can sleep with a small amount of sound and light. The noises drown out stressful thoughts and could help you fall asleep easier.
3. Take a Break from the Bedroom
By sleeping somewhere 'different' for a night or two - you might be able to break the poor sleep habit and reduce your stress levels.
How does this work?
It's quite simple really. Taking a break from the norm (your bed) means that you will stop associating that place with bad sleep. You can spend the night in a spare room, on the sofa or in a comfy recliner - anything that makes it feel 'different'. It might just be that difference that makes you feel more comfortable.
Sleeping elsewhere for a short while can reduce bad sleep and bedroom associations, and be a helpful way to calm your body and mind when you decide to go back in.
4. Pre-Bed Stress Reducing Strategies
There are many different strategies that people use to try and reduce their stress levels. Journalling is a surprisingly effective way of reducing stress because it removes the thoughts from your head and puts them down on paper, basically telling your brain that it's OK to stop thinking about it because it won't be forgotten as you've written it down.
There are other pre-bedtime stress reduction strategies as well. Some enjoy praying, as it gives them a feeling of hope. Others use breathing exercises or muscle-relaxing techniques. All of these can be effective in their own ways - and you can mix and match the ones that work for you.
There are many different types of stresses and many different ways of dealing with them. If you're looking for some additional help, please feel free to reach out to me. I would love to help you get the sleep that you need and deserve.
Sweet Dreams,
Claudine x
