Sleeping can be one of the best feelings in the world, but can also be incredibly frustrating – don’t you think?
Despite this, sleep is one of the foundations of good health. It helps you sustain your energy throughout the day, strengthens your immune system, and even helps you maintain a healthy weight.
But when we’re stressed, often sleep is one of the first things effected. You can be worried about your finances, job, family – it doesn’t matter. What matters is how you are going to get several good nights of sleep to help you manage your stress before your stress manages you. Read on for three tips to help you sleep better.
Wake-Up At The Same Time Every Day
Now normally, when you read articles like these, they talk about how important it is to go to bed at the same time every night, but this advice is unhelpful if the time you wake up in the morning changes from day to day. You should try to wake up at the same time every day because it helps regulate your sleep-wake cycle to ensure that you get enough sleep.
This will help you to feel tired enough to go to bed at night. Even when it’s the weekend, don’t stray too far. Not more than one hour from your weeknight routine.
Be Mindful Of What You Eat And Drink
When you go to bed, it’s important not to be too full or too hungry. You should avoid large meals within a few hours before going to bed; otherwise, you might have an upset stomach which could affect the quality of your sleep.
Besides food, alcohol, caffeine, and nicotine have a great impact on your physical & mental health which is another reason why you’re not sleeping well at night. Caffeine and nicotine both stimulate the central nervous system keeping you awake; while alcohol metabolizes in the bloodstream, initially feeling relaxing, but it too disrupts sleep in the long run.
Make Time To Unwind
Worry and stress go hand in hand. Stress is caused by worry and too much worry causes stress. Don’t wait until the end of the day right before you go to bed to think about your worries. Instead, be proactive and manage worry during the day to lessen your anxiety at night. You can do something as simple as writing down your worries into a journal or listing out steps to deal with whatever’s on your mind.
By doing this, you manage your stress before your stress manages you. Having an outlet for your worries during the day gives you the space you need to unwind and relax at night. Taking a bath, reading or using other relaxation techniques such as deep breathing may help you settle into bed more easily. Meditation or visualization are also useful self-care techniques for stress management and relaxation.
Everyone has an occasional sleepless night, but if you find that it’s happening often, you should speak to your healthcare provider. Especially if you’ve tried a bunch of remedies and nothing has helped. Your doctor can help you identify and address the underlying causes of your sleeplessness. You can do it because it’s all about making time.
Let’s talk. What do you do to help yourself get a good night’s sleep? Let me know in the comments section.
Sun photo @_Artsy_Solomon on Nappy
Cassandra Martin-Himmons is a facilitator, stress management coach and author of “Yes I’m Grateful,” a gratitude journal. She believes in empowering her clients to help them manage their stress and increase self-care. In her spare time, she enjoys papercrafting, volunteering and travel. Connect with her on Instagram or LinkedIn