Too stressed to sleep 1260x542
16 Jun 2010

Too stressed to sleep?

2 mins to read
Lack of sleep impacts significantly on our mental and emotional health. When stress prevents us from getting a good night's sleep, the lack of quality rest further exacerbates the problem, and a vicious cycle can develop.


Lack of sleep impacts significantly on our mental and emotional health. When stress prevents us from getting a good night's sleep, the lack of quality rest further exacerbates the problem, and a vicious cycle can develop. Don't panic! What is needed is some sleep promoting strategies during the day, in the evening, at bedtime and during the night and you'll be getting some good zzzzzzs in no time!

During the day
  • Try to establish a regular routine for getting up in the morning, meals and other daily tasks. This helps your inner clock to better recognise that there are set times for daily activities including sleep.
  • Regular exercise can improve sleep quality. Do your exercise by early evening at the latest, as exercising too late at night can be too stimulating before bed.
  • No matter how tired you feel, avoid napping in the daytime. Also avoid sleeping in to make up for lost sleep during the night. The more you can stick to regular times of going to bed and getting up, the faster you will re-establish a healthy sleep routine.
During the evening
  • If you have the day's events or other concerns running through your head, write them down in a journal to 'put the day to rest.'
  • Write down 'things to do' in a list in your diary, so that you don't need to keep running over them in your head. Close the diary and resolve to not think about them again until tomorrow when you can do something about them.
  • Be conscious of 'winding down' in the evenings. Allow at least half an hour before bed for a 'preparing to sleep' activity such as a quiet cup of herbal tea, reading, listening to relaxing music, an aromatherapy bath with lavender or similar relaxing oil, or a relaxation or meditation practice. Viewing screens such as those of a computer or television can be stimulating and usually do not aid relaxation and sleep preparation.
  • Avoid caffeinated beverages after about 4pm, and try to limit the amount of caffeinated drinks throughout the day. A limit of two is recommended for most people.
  • Avoid alcohol before bed. Alcohol can disrupt healthy sleep.
At bedtime
  • Make your sleep environment cosy. Ensure that your bedding is appropriate for the season, and that your bedroom is quiet and free from the stimulation of electronic devices and too much light. Essential oils such as chamomile or marjoram sprinkled on your pillow are a nice addition to aid sleep.
  • You may like to consider taking a herbal or nutritional supplement that contains ingredients such as valerian, passionflower, lemon balm, hops, magnesium and/ or lavender to help establish better sleep patterns. These types of natural sleep aids are non habit forming and provide gentle sleep assistance.
  • Once you get into bed, allow your body and mind to take the opportunity to relax. Try not to worry about whether you can get to sleep or not, and tell yourself that sleep will come when it's ready. Allow your mind permission to switch off; concentrating on the breath as it flows in and out is a good way to shift the focus from our worries and concerns.
  • Consider using earplugs if you are sensitive to noise while sleeping or live in a noisy environment.
During the night
  • If you wake up during the night, allow yourself a maximum of 30 minutes to lay in bed tossing and turning. Get up and do something distracting yet relaxing until you start to feel sleepy again. Alternatively, have a relaxation technique at the ready such as 'progressive muscle relaxation' to do while you are laying awake. Techniques like these distract you from your worrying thoughts, and promote relaxation at the same time.

Good luck! And wishing you all a good night's sleep!


Reference:
Ashfield J. Taking Care of Yourself and Your Family: A Resource Book for Good Mental Health. 10th ed.  South Australia: Peacock Publications, 2009. 199-201.



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