Bedtime Routines that Combat Stress
One of the biggest reasons people experience stress at bedtime is failure to plan for a restful night’s sleep. Like most things, failure to plan is a plan to fail. It seems simple enough, get in bed, turn off the lights, close our eyes, and fall asleep. If only it were that simple. The key to getting to sleep is prepare for sleep ahead of time.
Having a bedtime routine can help combat stress and prep our minds and bodies for rest. The hour before you go to sleep is as important as the moment your head hits the pillow. Here’s why-
The activities you engage in leading up to bed affect your sleep
What you do prior to going to bed can make or break your ability to fall asleep. Engaging in screen time, drinking caffeine, watching emotionally intense content, discussing sensitive topics, and other activities can trigger you to be more active when you should be winding down.
Prior to bed it’s best to do activities that promote and trigger your natural sleep rhythm. Drinking decaffeinated hot tea, taking a hot bath or shower, reading. Listening to meditative content, wearing comfortable clothing, and prepping for bed all promote restful sleep.
Your circadian rhythm affects your sleep cycle
Our bodies are designed with an internal sleep cycle. The circadian rhythm is a natural biological process in our bodies that helps us discern night from day. We have an innate wind down window where our bodies shift towards sleepiness and ready themselves to go to bed. Disrupting this cycle with staying up late or overstimulation can cause significant stress and make it much harder to fall asleep and wake refreshed.
You can help keep your rhythm in sync by setting a routine bedtime and sticking to it. Sleep training your body to sleep and wake at specific times can help manage and override stressful thoughts at bedtime because your body will be used to going to sleep on a schedule. Once your body is accustomed to falling asleep and waking at specific times you likely won’t need an alarm clock nor have trouble falling asleep…even when you have stress.
Create a routine that works for you
Creating a bedtime routine that works for you will help you consistently get ready for bed and fall asleep with very little effort. Everyone is different, what one person needs to wind down may look different than someone else. Develop bedtime habits that help calm, relax, and destress prior to bed and you’ll experience an easier time falling asleep and have more restful nights.
Tips that Help You Stress Less and Sleep Better
Going to bed stressed won’t help you fall asleep. If anything, being stressed leads to insomnia and a horrible night’s sleep. Doing what you can to reduce or eliminate stress before bed can make a big difference. Activities like journaling before bedtime and having a bedtime routine can help, but there are other ways to reduce stress so you can sleep better too.
Top tips that help you stress less
Stress comes from every angle in life. From work woes to family dysfunction to generalized worry, they all add up and equal significant reasons to stress. Here are some tips that will help you stress less.
Top Tip: Take action – A lot of stress comes from failure to act on important issues. Whether it be procrastination, avoidance, or being downright lazy, failure to handle life’s issues can cause stress. Learn to take action and mark things off your to do list so you can reduce the amount of stress in your life.
Top Tip: Learn to let it go – Disney hit a nerve with the hit song Let it Go. Learning to let go of what you can’t control helps reduce stress. Giving up the need to control and stopping the worrisome fretting over things you can’t control will reduce a significant amount of stress.
Top Tip: Take things one day at a time – There’s only so much you can do in a day. When you end your day accept what you’ve accomplished and be proud. Set your worries aside knowing tomorrow will take care of itself. Learning to compartmentalize your fears, anxieties, and worries day by day can help you face each day as it comes and rest each night when the day is through.
Top tips that create better sleep
Doing what you can to stress less will help you go to bed prepared to sleep. Here are some tips that can help you sleep better each and every night.
Top Tip: Create an oasis in your bedroom – Your room should feel like a getaway from the world. Create an environment where you can’t help but feel relaxed and refreshed. Your bed should be comfortable, your bedding should feel luxurious, and the temperature should be ambient. Create an environment where you are comfortable and relaxed and you’ll fall asleep and stay asleep with ease.
Top Tip: Use sound to help you sleep – Some people enjoy sound when they sleep. White noise can help you achieve deeper sleep if you tend to be a light sleeper. Having a fan or white noise machine can help. There are also apps that can create ambient noises like the jungle, winter storms, or sounds of a coffee house to help lull you and keep you asleep.
Top Tip: Weighted blankets – People who suffer from anxiety and stress can find relief with weighted blankets. These blankets offer an in-home version of deep pressure therapy and offer relief and deeper sleep. Blankets come in a variety of sizes and weights and are great for children and adults.
Getting a great night’s rest is easier when you get a handle on stress and create an environment conducive to sleep. Combat the stress mindset before going to bed and make sure your room is designed for optimal rest. The two tactics go hand in hand and can greatly improve your ability to sleep, even when you’re living with a great deal of stress.
Restless Sleeper? Stop Doing These Three Things!
Try as they may, some people have a really hard time falling and staying asleep. They toss and turn and stay restless all night. It disrupts their sleep cycle and can cause their partners to lose sleep too. Before you know it, no one is getting any sleep.
Restlessness can be caused by many factors. Paying attention to what’s triggering your restlessness can help. You can keep a diary of your restlessness and pay close attention to patterns that indicate what’s keeping you up at night. In the meantime, until you’ve collected enough data, stop doing these three things and it could help you get better rest.
- Stop eating and drinking after dinnertime
- Stop smoking
- Stop sleeping on your back
What you eat could be keeping you up at night- Eating foods late in the evening can cause the digestive system to work overtime. Spicy foods can cause heartburn and other foods can give you a jolt of energy when you need to be sleeping. Drinking caffeine can disrupt the sleep cycle too making it harder to fall and stay asleep. Drinking too much can also cause late-night trips to the bathroom disrupting restorative REM sleep.
Stop eating and drinking after your evening meal so you can digest your food and get your body ready for the most important task at hand- going to bed.
Smoking can disrupt your sleep- Smoking is toxic. Nicotine is a stimulant and can disrupt and override your circadian rhythm. Instead of slowing down for bed, smoking can rev you up. Smoking also causes a wide range of medical issues including emphysema, cancer, and respiratory diseases. Smoking can reduce the oxygen levels in the blood making it harder for the body to restore and repair itself at night leaving you feeling restless and tired throughout the night and into the next day.
Sleeping on your back can make you restless- Sleep apnea can cause obstructions that lead to failure to breath during the night. Sleeping on your back can contribute to the intensity of sleep apnea. Obesity is a contributing factor to sleep apnea and can cause soft tissues to collapse when the throat and tongue relax during the night. This happens more often when lying on our backs. Consistently being roused from deep sleep due to sleep apnea can result in restlessness, fatigue, and in some cases cause long-term health problems.
Being restless at night can contribute to stress during the day. Not getting enough quality sleep can manifest physically and emotionally. Doing what you can to overcome restlessness in bed will help. If you find you are eating and drinking past dinner time, try giving it up and see if things improve. Quit the smoking and try sleeping on your side or stomach too. Each of these can help improve your quality of sleep and reduce the level of stress you manage on a daily basis.
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Did you add a few more ideas of your own? If so, I’d love to hear about it in the comments, and as always please reach out with your thoughts.