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The amount of sleep you get is closely linked to your stress levels, and finding ways to improve sleep can help break this vicious cycle, which can otherwise lead to mental distress and negatively impact your physical well-being.
It’s well-known that people who don’t get enough sleep often feel lethargic and experience constant energy slumps, which can increase irritability and make it harder to fall asleep.
On the other hand, stress from work can make it difficult to fall asleep at night, complicating efforts to stay stress-free the next day.
The Huffington Post recently conducted a poll where they asked people to name their top stressor. One thing that came up a lot in the results was lack of sleep. Putting stress and a lack of sleep together can make it hard for you to think clearly and can put more pressure on your body to perform at less than its best.
It’s important to learn how to relieve stress in a way that also helps you fall asleep at night. When you wake up feeling refreshed, you’ll be ready to take on the world!
Rule 1: Put Technology Away at Bedtime
If you find it tough to get to sleep or stay asleep, try keeping your cell phone out of your bedroom. Some of you might not have this problem, but for many people, it’s become an addiction that disrupts their sleep routine and causes a lack of sleep.
Some people have their computer right next to the bed, and the glow of it lights up the room at night. The same goes for notifications that come in on cell phones – sometimes with lights and sometimes with sounds.
It’s not just a physical issue, either. Constantly checking emails or looking at Facebook can also cause mental unrest.
The light from the computer tricks your body into thinking it’s time to be awake. Your body won’t produce the melatonin it needs to help you get (and stay) asleep, so you toss and turn all night.
It’s not just about leaving technology out of the bedroom, but also about shutting it down well before you go to bed. Your mind needs time to disconnect and wind down, and it can’t do that if you’re constantly feeding it information.
If you go to bed at 10 PM, try disconnecting around 8:30 PM. Let your stress melt away and your mind relax. This isn’t an easy habit to break, but you can do it—even if you take it in the room with you right up until bedtime, and gradually create a routine that’s beneficial for your health.
Rule 2 – Try Aromatherapy
Aromatherapy is a great way to help you relax and unwind, whether you’re trying to get to sleep or need to de-stress. We all know that smells can have a powerful effect on our lives, and there are ways you can use this to help you feel more rested.
Start by choosing the right scents to help you unwind, let go of the day’s stress, and get a good night’s sleep. It’s best to avoid anything invigorating at bedtime, like peppermint.
That’s a great scent for starting your day, not ending it. Try to find scents that soothe and relax. Here are a few ideas to get you started:
• Bergamot
• Chamomile
• Jasmine
• Lavender
• Rose
• Vanilla
What’s the best way to use these to unwind and get better sleep? There are lots of different aromatherapy options out there. If you like to take a bath before bed, you can find scented bath products.
Candles, diffusers, and wall plug-ins are just a few options you can explore. Some people like to create or buy a special mist that they can spray on their pillows at night (or put on their wrists) before bed.
Rule 3 – Unwind at the End of Your Day with Exercise
It might seem counterintuitive, but putting in some extra effort when you really need to relax and unwind can be a great way to wind down. But that’s exactly what exercise does for you! Exercise is a great way to relieve stress because it releases endorphins.
That’s why you sometimes hear athletes talking about their “runner’s high.” Even though they may feel tired at first, they reach a point in their routine where endorphins are released and they feel good.
If you feel good, it’ll be easier to get a good night’s sleep! Chances are, your body has been tense and knotted up all day while you were at work. Allowing your body to exercise gives you a chance to relieve some of that tension.
Another benefit of exercise is that it helps you sleep better at night. We often joke as parents about letting our kids wear themselves out so they’re ready for a good, long nap, but the same goes for us as adults!
The Huffington Post conducted a poll of people who exercise and found that they not only get more sleep, but better sleep. As you might guess, the harder you work out, the harder you snooze each night! If you’re new to exercising, begin with a gentle routine and gradually increase the intensity. Begin with a basic 10-minute daily routine and slowly add more time each week.
Another benefit of exercising to improve sleep and reduce stress is that it can help you lose weight if you’re carrying extra pounds! Recent studies have shown that poor sleep can lead to weight gain, and stress is a major contributor to consuming too many calories.
It’s a good idea to fit in some exercise after work, before you go to bed. If you exercise too close to bedtime and you’re still feeling restless, just move your workout to an earlier time.
Rule 4 – Let Bath Meditation Boost Your Sleep Quality
Some people find that bath time is their only chance to unwind and get rid of stress. There are no clocks ticking, no technology competing for your attention, and no one talking to you.
It’s just you, the warm, calming water, and the relaxing atmosphere you’ve set up. It’s important to create the right environment for your bath meditation, just as you would for your sleeping environment.
If it’s not right, you can’t relax. A cold, sterile bathroom just isn’t conducive to relaxation. You can use bath meditation whether you have a 10-minute soak or an hour-long bath.
Some people like to add aromatherapy to their bath meditation routine. You can find candles or bubble baths with soothing scents like lavender or chamomile, or any other scent that calms you down rather than energizes you.
Consider incorporating music into your routine as well. You can choose soothing music or even invest in guided imagery CDs that will walk you through a visualization process to help you meditate in the bath.
Just as you’ve made the commitment to turn off your devices at bedtime, do the same for your bath time. It’s hard to relax and meditate when your phone is ringing constantly.
When you get into the bath, take a moment to focus on your breathing. Most people breathe shallowly throughout the day, which can lead to stress and poor sleep.
Let your mind relax and unwind from the day’s stresses and distractions. Picture them washing away, like waves on the shore. Instead, focus on the present moment and all the good things around you, like the warm water, soothing sounds, and the feeling of freedom from your usual routine.
Everyone has their own way of meditating. Some people like guided imagery, while others prefer to just let their minds wander. Some people like to use a mantra they can repeat throughout the meditation process. Find what works best for you and use it as your go-to for better sleep and less stress.
Rule 5 – Master the Art of Time Management
In the Huffington Post surveys about sleep and stress, most people started with phrases like, “Not enough time to…” Time is something we could all do with more of, even if we don’t have much of it these days.
We don’t have time to relax. We push ourselves from the moment our feet hit the floor in the morning until we finally get to bed—and we never get to bed on time. Instead, we get by on just a few hours of sleep—and a lot of that is spent tossing and turning because we’re stressed about everything we didn’t get done during the day.
If you’re strict with yourself and look at how much time you waste during the day, or how much time you’re not as productive as you should be, you’ll free up more time for sleep.
I didn’t say “free up more time to get tasks done.” Many of you will pick up some new time management skills but forget the lesson about sleep. Instead, you’ll just add more to your to-do list.
It’s a good idea to keep a diary or journal of your daily routine. Keep an eye on how often you’re surfing the web or hanging out with co-workers. That’s time you could be using to get things done, so that when your day is done, you have free time – “me time” – to treat yourself and recharge.
You might also find that when you put the other rules here into practice, along with proper sleep hygiene, you’ll be able to get more done throughout the day. Your mental clarity improves, and you tend to have more energy to tackle whatever the day may bring.
Rule 6 – Try Deep Breathing Instead of Naps
Some people get into the habit of taking a daily nap because they’ve heard that power napping can help them achieve their goals for the day.
This might be true for a lot of people. If you’re having trouble sleeping, it might be that naps are causing the problem. A quick 10-minute power nap where you just close your eyes and do some deep breathing is a great way to recharge.
Sleeping for just 2-4 hours in the middle of the day is a bad idea. It can be really frustrating when you can’t go to bed at your usual time. It’s a tough habit to break.
Use deep breathing techniques to recharge when you hit an afternoon slump. Breathe from your diaphragm and try to watch how often you’re using shallow breaths throughout the day.
Rule 7 – Pay Attention to What You Eat for Better Sleep and Less Stress
What you eat can affect both your sleep and stress levels. If you want to reduce stress and improve your sleep, you should limit or avoid alcohol and caffeine and eat foods that will help with both!
Conclusion
By following these 7 essential tips, you can significantly reduce stress and improve your sleep quality. Remember, the connection between stress and sleep is powerful, and small changes in your daily routine can lead to big improvements in your overall well-being.
Whether it’s by practicing better time management, incorporating aromatherapy, or simply putting away your devices before bed, these strategies can help you relax, sleep better, and wake up refreshed. Start implementing these tips today, and you’ll be on your way to a more peaceful, stress-free life with better sleep.
Additional Resources for Managing Stress and Improving Sleep
American Psychological Association – Stress Management
Link: American Psychological Association – Stress Management
The American Psychological Association (APA) provides a wealth of information on how to effectively manage stress. This resource aligns perfectly with the tips discussed in the article, offering readers evidence-based strategies to further reduce stress and improve overall well-being.
National Sleep Foundation – How to Practice Good Sleep Hygiene
Link: National Sleep Foundation – Sleep Hygiene
The National Sleep Foundation offers detailed advice on how to maintain good sleep hygiene. This resource complements the article by giving readers additional practical steps they can take to enhance their sleep quality, reinforcing the importance of a healthy sleep routine.
