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How To Get A Good Night Sleep When Stressed

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How To Get A Good Night’s Sleep When Stressed

How to get a good night’s sleep – insomnia, night terrors, monkey mind, stress, anxiety.

When stress comes knocking late at night, it can be hard to shake it off. Check out the comic below to find out how Sai learnt to live with late night stress and caught some much-needed zeds.

Stress is a normal part of life, so learning to live with it, rather than fighting it or giving into it, can help you to chill out a bit. Use these strategies to get a good nights sleep when youre feeling stressed.

Use Dim Lights In The Evening

To further use lighting to your advantage, start dimming down in the couple of hours leading up to your bedtime. Turn off bright fluorescent or halogen bulbs and opt for dim lamps in living areas and bedrooms instead.

Having a dimmer switch installed or using a lamp with a smart lightbulb would allow you to gradually taper off the light closer to bed and even change the hue, helping to encourage natural drowsiness.

Lightbulb tips:

  • Choose bulbs that say warm or soft.
  • Look for Kelvins under 3000. Color is given in Kelvins. Lower Kelvin temperatures are dimmer and yellower, while higher Kelvin temperatures are brighter and bluer thus less ideal for sleep.
  • Look for lumens under 450. Brightness is given in lumens. Lower lumens are dimmer and better for evenings, while higher lumens are better for daytime and workspaces.

Get Your Worries On Paper

Calming an already-stirred up mind can be challenging, so also implement some calming practices before you even get into bed.

Dr. Whitney Roban, a clinical psychologist and family sleep specialists number one piece of advice for people suffering from night-time anxiety is to keep a journal where you can write down all those clingy thoughts.

When you get these thoughts out of your head and onto paper, there is a good chance they will not infiltrate your mind when its actually time to go to sleep, Dr. Roban says. Many people also like to make lists in their journal of the things they need to do the next day.

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How To Get Rid Of Anxiety So You Can Sleep Better

If youre struggling to fall asleep due to anxiety, it could be that treating the anxiety will help solve your insomnia and lack of sleep as well. Anxiety disorders should only be diagnosed by a licensed therapist or medical professional, and these professionals can also help you find treatment regimens as well as, potentially, medications to control the condition. You should not try to self-medicate for anxiety disorders, and should only medicate per the medical advice and supervision of a psychiatrist.

Therapy

One of the most common and effective treatments for anxiety disorders is continued and guided therapy with a professional counselor or therapist.

The branch of therapy known as;Cognitive Behavioral Therapy can be effective for many people, as it helps patients suffering from anxiety disorders create new, positive thought pathways that can help when in anxious situations. There are three different types of CBT, each with an individualized approach in treatment, including interpersonal therapy, thought records, and modern exposure therapy.

Another form of therapy is;Acceptance and Commitment Therapy, also known as ACT. This form of therapy is more focused on mindfulness training and taking action based on personal values, and is unique in that it is not focused on symptom reduction.

Mindfulness

Shifting Your Perspective

Streamline Your Morning Routine

A Simple Guide To A Good Night

Rushing around in the morning and constantly running late can contribute to quite a bit of stress. Tackling chores like prepping outfits and lunches or doing some of your grooming at night can mean more sleep and more relaxed mornings.

Dr. Mathias Basner says, One waking activity that may shorten sleep in major ways is time spent in the bathroom each morning. As many people have to show up at work at a certain time, those who spend prolonged periods of time in the bathroom can only take that extra time away from sleep. If you find ways to shorten time spent grooming and commuting, sleep time is likely to increase, and so are the associated positive effects on cognitive performance, mood, creativity, and health in general.

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What To Do When You Cant Sleep: 9 Tips

Prioritizing a good nights sleep isnt just important for your general health, it can also help with feelings of anxiety, as your body is less likely to feel overwhelmed or on edge when youve slept well.

However, falling asleep can be difficult, so its important to;build a strategy for a better nights sleep. Below are some tips to try in order to improve your chances of falling asleep naturally.

Proven Tips To Sleep Better At Night

A good nights sleep is just as important as regular exercise and a healthy diet.

Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function (

10 ).

Over the past few decades, both sleep quality and quantity has declined. In fact, many people regularly get poor sleep .

If you want to optimize your health or lose weight, getting a good nights sleep is one of the most important things you can do.

Here are 17 evidence-based tips to sleep better at night.

14 ).

It affects your brain, body, and hormones, helping you stay awake and telling your body when its time to sleep .

Natural sunlight or bright light during the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as nighttime sleep quality and duration .

In people with insomnia, daytime bright light exposure improved sleep quality and duration. It also reduced the time it took to fall asleep by 83% .

A similar study in older adults found that 2 hours of bright light exposure during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% .

While most research involves people with severe sleep issues, daily light exposure will most likely help you even if you experience average sleep.

Try getting daily sunlight exposure or if this is not practical invest in an artificial bright light device or bulbs.

22 ).

33 ).

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Set Aside Time For Make

While the concept of sleep debt isnt entirely understood, recharging after nights youve skimped on slumber can be helpful for bouncing back.

Kelly Bulkeley, Ph.D., Director of the Sleep and Dream Database, says, One of the most surprising findings of modern sleep science is the power of the rebound effect. If we dont get enough sleep one night, we tend to sleep extra long and deep the next night. This finding has useful implications for people in present-day society.

He adds, Sometimes its impossible to avoid a few nights of shortened sleep for work, family, or other reasons. The best thing people can do in these situations is make sure they get plenty of rebound sleep when the time comes, by going to bed extra early and/or sleeping in later than usual. By taking advantage of the rebound effect, busy people can maximize the overall benefits of sleep.

In terms of the best way to get makeup sleep, its thought to be less impactful on your sleep cycle to head to bed earlier and then wake up at your normal time, if possible. But since many people can experience sleep onset insomnia when trying to sleep earlier than usual, mid-afternoon naps can also be helpful.

How To Get A Good Nights Sleep When Stressed

HOW TO GET A GOOD NIGHT’S SLEEP | Intention Setting | Relax, Sweet Dreams & Stress Relief

Medically Reviewed By: Dawn Brown

According to the American Psychological Association,;33% of Americans;are living with extreme stress, and almost half of Americans believe that their stress has increased over the past five years. Stress can be attributed to many different outside forces, such as money, family, work or school, or relationships. While excess stress can cause many negative effects in an individuals life, one major outcome of too much stress is disordered sleeping patterns such as insomnia, or an inability to fall or stay asleep.

Almost half of Americans report an inability to sleep due to stress. These sleeping patterns may be attributed to unhealthy lifestyles or behaviors caused by stress, or they may simply be a symptom of excess stress itself. In any case, an individual struggling with stress can still get a good nights sleep through a variety of methods designed to aid individuals in improving their sleep and therefore, their quality of life. These methods can include lifestyle changes or practices designed to fight stress and improve sleep or adding supplements or medications to nightly routines to ensure a solid eight hours.

Lifestyle Changes

Regain A Healthy Relationship With Food

Avoid Alcohol and Nicotine

Stay Active

Supplements and Medications

Melatonin

CBD Oil

Valerian Root

Diphenhydramine

Hypnotics

Get a Good Nights Sleep

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Tip 1: Keep In Sync With Your Bodys Natural Sleep

Getting in sync with your bodys natural sleep-wake cycle, or circadian rhythm, is one of the most important strategies for sleeping better. If you keep a regular sleep-wake schedule, youll feel much more refreshed and energized than if you sleep the same number of hours at different times, even if you only alter your sleep schedule by an hour or two.

Try to go to sleep and get up at the same time every day. This helps set your bodys internal clock and optimize the quality of your sleep. Choose a bed time when you normally feel tired, so that you dont toss and turn. If youre getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

Avoid sleeping ineven on weekends. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms youll experience. If you need to make up for a late night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

Be smart about napping. While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

Let Go Of Any Fearful Thoughts

Have you ever been so worried about going to sleep that you end up sleepless? Yeah, its the worst. Fearful thoughts like this create tension in the body, and a body that is tense will not be able to fall into a deep sleep. The fear of not being able to fall asleep can easily keep one from falling asleep night after night. When those thoughts creep in, I often use the affirmation, “I choose to relax and let go now.”

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Look At Sleep From A Global Health Standpoint

We often take sleep for granted until we can’t seem to get it, but we should be practicing healthy sleep habits long before we hit the pillow.

Because of how intertwined sleep is with other aspects of health, it’s important to focus on wellness and lifestyle factors when trying to improve it, Dr. Wertheimer says.

A healthy diet and exercise encourages better sleep. And meditation, calming music, guided relaxation, self-reflection and deep breathing techniques can boost mental health.

For example, a healthy diet and exercise encourages better sleep. And mindfulness boosts mental health. That includes meditation, calming music, guided relaxation, self-reflection and deep breathing techniques. Even just breathing in and out in a slow, controlled fashion will help calm you down, he says.;

Smoking and drinking more alcohol might be tempting to help take the edge off, but they actually disturb sleep.

Consistent sleep hygiene can facilitate better, deeper sleep

The key to a good night’s sleep is routine, Dr. Wertheimer says.;

He recommends going to bed and waking up at the same time each day, regardless of how much sleep you’ve managed to get the night before. Avoid napping during the day.;

And go outside regularly if possible: Sunlight helps strengthen the circadian rhythms that regulate your sleep-wake cycle.

The key to a good night’s sleep is routine.

Increase Your Exposure To Daylight

Proven Ways to Sleep Better

If you work inside a dark office during the day or live in the northern hemisphere, you might not be getting enough daylight and your sleep might be affected.

Studies have shown that exposure to sunlight or bright indoor lights during the morning hours helps people sleep better at night.Adequate daylight is also shown to decrease depression and stress.

Help calibrate your circadian rhythm by making sure you get lots of daylight and if you cant, consider investing in a light therapy device to keep near you, during the day.

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Reduce Irregular Or Long Daytime Naps

While short power naps are beneficial, long or irregular napping during the day can negatively affect your sleep.

Sleeping in the daytime can confuse your internal clock, meaning that you may struggle to sleep at night .

In fact, in one study, participants ended up being sleepier during the day after taking daytime naps .

Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can harm health and sleep quality .

However, some studies demonstrate that those who are used to taking regular daytime naps dont experience poor sleep quality or disrupted sleep at night.

If you take regular daytime naps and sleep well, you shouldnt worry. The effects of napping depend on the individual .

SUMMARY

Long daytime naps may impair sleep quality. If you have trouble sleeping at night, stop napping or shorten your naps.

Your bodys circadian rhythm functions on a set loop, aligning itself with sunrise and sunset.

Being consistent with your sleep and waking times can aid long-term sleep quality .

One study noted that participants who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep .

Other studies have highlighted that irregular sleep patterns can alter your circadian rhythm and levels of melatonin, which signal your brain to sleep .

If you struggle with sleep, try to get in the habit of waking up and going to bed at similar times. After several weeks, you may not even need an alarm.

How Anxiety Can Affect Sleep

Lack of sleep can lead to increased chances of anxiety, but anxiety can also cause a lack of sleep. Unfortunately, the two can intertwine quite a bit, causing one to exacerbate the other.

Anxiety can have a negative effect on your bodys ability to fall asleep as your brain is in fight or flight mode, thinking of all potential outcomes for whatever is causing the anxiety. Furthermore, anticipatory anxiety and specific anxiety about sleep can lead to sleep disturbance and insomnia, which then creates a feedback loop that can make both conditions worsen. Insomnia can also make you more irritable and more worried, as your brain is not getting all the sleep it needs in order to function at normal levels.

However, its not uncommon to experience anxiety related to sleep. As Winnie Yu, a writer for WebMD noted in her article Scared to Sleep,;sleep anxiety is a form of performance anxiety. Many people may stress about not getting enough sleep to function, but the stress alone of trying to sleep can cause people to sit awake for hours. Additionally, other fears such as recurring nightmares, fear of sleep apnea , and more can all lead to disturbed sleep.

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Replace Pillows And Mattresses On Time

Your mattress and pillows provide your body support as you rest, and they are an important part of the sleep equation. A bed thats no longer supporting you or is of an incompatible firmness can contribute to pain and restless nights.

The average mattress lasts eight to ten years, so if yours is older or you seem to be noticing better sleep in hotels or away from home, it might be time to replace. In oneNational Institute of Health study,Verified SourceNational Library of Medicine Worlds largest medical library, making biomedical data and information more accessible.View sourcepeople sleeping on older mattresses showed better sleep quality and less pain after swapping to new beds.

Get Rid Of Your Clock

How to get a good night sleep & heal insomnia. How to prepare a good Kava kava tea.

Clocks can be a common trigger for anxiety, especially when youre trying to fall asleep. Instead of having a clock by your bedside where you can glance at it every time you struggle to fall asleep keep a clock outside your room instead. Looking at the clock will only cause your anxiety to get worse, so avoid it altogether.

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Be Mindful Of Supplements

There are quite a few supplements and over-the-counter medicines that can have a stimulating effect on the body. Others can cause vivid dreams that may disturb sleep, contribute to snoring, or otherwise impair rest.

Some common ones to watch out for close to bed include:

  • Ginseng
  • Guarana
  • B vitamins
  • Diet pills or pre-workout drinks with caffeine and other stimulants
  • Cold medicines
  • Pain killers with caffeine
  • Antihistamines
  • Certain prescriptions, including steroids, corticosteroids, alpha blockers, beta blockers, opioids, SSRI antidepressants, antihistamines and others

Safe Sleep For Older Adults

Try to set up a safe and restful place to sleep. Make sure you have smoke alarms on each floor of your home. Before going to bed, lock all windows and doors that lead outside. Other ideas for a safe nights sleep are:

  • Keep a telephone with emergency phone numbers by your bed.
  • Have a lamp within reach that is easy to turn on.
  • Put a glass of water next to the bed in case you wake up thirsty.
  • Dont smoke, especially in bed.
  • Remove area rugs so you wont trip if you get out of bed during the night.

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