Guest Post by Alicia Sanchez: Managing Stress at Bedtime
Nearly everyone struggles with stress. As humans, we tend to put that stress off until we’re so embroiled in it that we can’t function. Most often, our stress tends to manifest in sleeplessness, Which makes that stress harder to deal with during the day.
You might find yourself thinking about your stressful day instead of counting sheep when you are struggling to get to sleep at night
Build A Routine
Whenever possible, create a routine for yourself that involves relaxing activities. This can mean anything from reading a book to relaxing in the bathtub – it’s going to be personal for you. What works for you might not work for me.
Make sure that it includes brushing your teeth and hair as well, to make sure that you wake up as clean as you can be.
Routines are helpful because it helps to train our brain to focus on that routine instead of our stress and help us to sleep at night.
Keep Stressors Out of The Bedroom
One of the best things you can do for yourself if you are having trouble sleeping is to keep your work and cell phone out of your bedroom, Especially if you work from home. The human body Is Keen on distractions, so the fewer distractions that you give your body, the better off you will be when it comes to your bedtime.
By taking your work and phone out of the bedroom, you will be less tempted to get up and start working when you can’t sleep. Instead, try putting an old-fashioned alarm clock on your bedside table to wake you up in the morning. That way, you won’t be able to work from bed in the middle of the night on your cell phone. This could help limit the stress that you feel while you are trying to sleep.
If you must keep your work in the room, put it somewhere out of sight so that you won’t is staring at them from bed.
Avoid Caffeine and Alcohol
If you find yourself struggling to sleep on a regular basis, try cutting out your use of caffeine and alcohol during the day. Caffeine is a stimulant that stays in your system for 6 to 8 hours after ingestion and can exacerbate anxiety and stress.
Alcohol is a depressant, which means that it causes you to be slightly more depressed. It can make you feel sleepy, but you’re more likely to wake up in the middle of the night if you drink before bed. Since sleeping poorly means that you will react worse to stressors during the day, this is not ideal,
If you want something to drink to help you fall asleep, try chamomile tea or other teas that are brewed specifically for making you sleepy.
If you find that you are constantly stressed out at bedtime, talk to your doctor or therapist. there might be something that is causing the sudden onset of stressed feelings at that particular time that you need to work through or get treated.
Alicia Sanchez is a researcher for the sleep science hub Tuck.com with a specialty in health and wellness. A Nashville native, Alicia finds the sound of summer storms so soothing that she still sleeps with recorded rain on her white noise machine.
*Photo Source: CC