Stress can have a significant impact on the amount of sleep you are able to get. When your body gets stuck in the fight-flight-freeze syndrome that is part of stress, it can make it harder to relax and allow sleep to happen.
This is important, because we are learning just how important sleep is to our wellbeing. Research has connected a lack of good sleep to a number of help problems including high blood pressure, weight gain, and a weakened immune system. It can also contribute to lack of concentration and memory issues, mood changes, and poor balance. So, it is important to find ways to put yourself in a place where sleep can happen.
Notice how I said that. Put yourself in a place where sleep can happen. This is very different from the way we usually talk about sleep. You have probably heard yourself say, “I am going to sleep now.” Or maybe, “I am having trouble going to sleep.” Think about it. Sleep is not someplace you go. You can go to your bed, but you can’t really go to sleep. Sleep is not a task you can accomplish.
Instead of just getting up and going to bed, you can set up a routine that will put in a place that you can welcome sleep when it comes to you.
This routine is especially helpful if you are struggling with stress. Here are 5 destressing tips for bedtime.
Write some things down.
Instead of lying there in bed going over all the things you have to do tomorrow, write out a simple to-do list. You don’t have to organize and prioritize the list; that can wait until tomorrow. But the list can help you feel focused and organized, so you can relax. You don’t have to worry about forgetting the things you need to get done.
You might also consider journaling. Writing your thoughts and feelings down in a structured way is an excellent strategy if you’re worried about something. You can bring your stressful thoughts and feelings to the surface. Look over what you have written. Just notice them the thoughts and feelings. Don’t label them as good or bad. See if you can be mindful and accepting of them.
Forget the phone.
If you want to enjoy a healthy bedtime ritual, reduce your reliance on your phone. Most of us are practically glued to our smartphones these days, but they’re not the best for our sleeping patterns. We are learning that the blue light emitted from phones, tablets, and televisions reduces the production of melatonin, the hormone that helps you go to sleep
Although you can put your phone on dark mode and night mode to reduce your exposure to blue light, just using your phone can be enough to keep you awake. When you’re browsing through alerts and messages or checking out social media, you’re actively engaged in doing something, which means it’s harder to switch off. Your brain is caught up by the promise of new experiences as you continue to scroll.
Try some tea and a good book.
To replace your phone habit, why not try a light-hearted book? It’s best to avoid anything that’s going to really grab your attention, as you’ll be tempted to stay awake and get to the next chapter. A book stops you from focusing on bright screens when you’re trying to relax.
Combine your book with a delicious cup of caffeine-free tea. You can try tons of flavors, ranging from lavender tea, to chamomile, valerian, and more. There are plenty of blends out there made for those who struggle with stress and sleeping issues.
Enjoy a bath and some tunes.
Having a night-time bath in some warm, soapy water that has an inviting aroma could be the perfect way to unwind after a stressful day.
Warm baths are wonderfully soothing, and soaking helps to release some of the physical stress you’ve been holding in your body too. While you’re relaxing and soaking, give your mind something positive to focus on by turning on the tunes. If you don’t feel like listening to music, you could try a relaxing podcast instead.
Practice self-compassion.
During any part of your bedtime ritual, you can do a simple lovingkindness practice.
May you be happy.
May you be healthy.
May you be at peace.
Don’t just repeat the words like a mantra. Say them to yourself with intent and purpose.
The next time you feel stressed at bedtime, try one of these tips and settle your mind and body for a good night’s rest!
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