Feeling stressed or anxious can have a big impact on your sleep. For some people, stress can stop you from getting to sleep, while others find it affects their dreams, or wakes them up at night - resulting in a terrible night’s sleep. But the lack of sleep can also cause stress, creating a vicious circle that can be hard to break away from.
Finding ways to reduce stress before bed can help you create a nightly routine that helps your body and mind switch off, ready to let good quality sleep in. While it’s not a one-size-fits-all solution, there are plenty of things you can try to help find the right fit for you.
Reclaim a good night’s sleep with these 15 ways to ease stress before bed.
1. Exercise early evening
Winding down is an important part of the day, and Taking some time to exercise in the evening helps you work out your stress, focusing your mind elsewhere. There are a lot of different exercises that are great for easing stress including high-intensity classes, boxing, running, dancing and weight-lifting. Find an exercise you enjoy that leaves you feeling de-stressed and ready to enjoy the rest of your evening.
2. Practice good sleep behaviours
There are some good habits you can adopt to help you prepare your body for sleep, while also avoiding behaviours that can heighten stress. Good sleep health often means:
Avoiding screen time.
Avoiding heavy food too close to bedtime.
Having a caffeine cutoff early afternoon.
Avoiding naps later in the day, and limiting them to 20 minutes.
Making sure you get outside at least once a day.
Improving your sleep health could help ease some of the stress caused by a lack of sleep, allowing you to finally get a good night’s rest.
3. Create a nighttime routine
Your body and mind can easily adapt to a routine if you keep it consistent. Setting yourself a bedtime is a good way to help you develop some good sleep habits, and make sure you get at least 7-8 hours sleep a night. Preparing your body for sleep with the same behaviours night after night could have many benefits, helping you wind down each night. Your body will thank you and you’ll notice a difference in your mood and energy levels.
4. Journal or write down what’s on your mind
Journalling is a good way to help you work out the things that are causing you stress and get them off your mind. Your journaling doesn’t have to be a detailed record of your day - it can simply be the things you’re feeling or have experienced that day that you want to get off your chest. Many find that simply writing it down make a big difference to stress levels, so even if you don’t ever look at what you’ve written again, the act itself could feel very therapeutic.
5. Try yoga
Yoga is a fantastic exercise for beating stress. It’s no wonder that so many people love it. Yoga helps to calm the mind and can be a good way to wind your body down, while also freeing your mind of the stress of the day. There are some excellent bedtime yoga moves you can try to help your body relax and unwind ready for sleep.
If you prefer a little more instruction, YouTube videos are a great way to enjoy simple, calming bedtime yoga:
6. Take a bath
A good bath can be the perfect way to de-stress before bed. Being able to relax in warm water helps soak off the day, leaving you feeling rested and ready for sleep. Take things a little further by creating the perfect detox bath. From adding an aromatherapy bath oil to lighting candles and dimming the lights, you can create a wonderful spa-like environment that’s ideal for men and women to enjoy at night.
7. Read a book
Books are an excellent way to tune out outside noise and focus your mind on something else. It’s easy to get lost in a book, and reading before bed will help you calm your mind to get ready for sleep. Many people fall asleep while in the middle of reading, so it can be a good way to help you drift off - even if you have to re-read some pages the next night! Get a reading light to avoid having too much light in the room to help you fall asleep a little easier.
8. Do a crossword
Other activities can also help you de-stress before bed, including doing a crossword. Take your crossword to bed and see how far you get before you feel sleepy. It’s an effective way of tiring your brain out, easing stress and any internal noise that may be stopping you from sleeping soundly.
9. Avoid blue light exposure
Blue light is the light generated by our digital devices such as phones, tablets, computers and even TVs. Blue light can impact your sleep, so it’s a good idea to avoid it for at least 30 minutes before bedtime. It can be difficult to do, as many of us will have developed habits where we watch TV or scroll before bed, but swapping your devices for something else could have a much better impact on your stress levels, and ensure you get to sleep much quicker.
10. Enjoy a massage
Massage is another fantastic way of easing stress - especially if you tend to carry stress in your body, such as your back, neck and shoulders. A massage from a partner is always welcome, but you can also enjoy some self-massage techniques that will help soothe and ease aches and pains, ready to enjoy a relaxing sleep.
11. Listen to music
Listening to music before bed is another way you can beat stress to help you sleep better at night. Choosing a nice, calming playlist could help you bring your heart rate down and get you ready for sleep without you having to think about it.
Alternatively, you could listen to a podcast to help you sleep. Your chosen podcast could be about anything, but there are also some podcasts designed to help you sleep at night.
12. Drink a sleep-friendly drink
While caffeinated drinks are off the menu, there are still some drinks you can enjoy that will help you de-stress and sleep before bed. Teas such as chamomile and peppermint are excellent sleep aids, while a warm mug of milk is another popular way to get to sleep.
Water is also important for sleeping at night, so make sure you drink water consistently throughout the day.
13. Go for an evening walk
An evening walk could be just what you need to switch off before bed. Not only can it help you clear your mind, but it can help you burn off a little more energy. Whether you walk the dog or to the shop to pick up some milk for the morning, that short walk could be just what you need to ease the last stresses of the day and get yourself ready for sleep.
14. Get ahead of the next morning
If you’re someone who’s always on the go, you may feel anxious or on edge regularly - especially if you’ve always got jobs to do. Why not help yourself out by getting ahead of the next morning? From laying out your clothes for the next day to preparing some food, doing these things while you have the time can save you a job in the morning so you can get the day off to the right start.
Even writing a to-do list can help you organise your thoughts so you know exactly what you have to do the next day, instead of frantically trying to figure it out in the morning.
15. If you can’t sleep, get up and try again
Laying in bed, unable to sleep, can leave you feeling tense, anxious and more stressed than before you got into bed. It can also be a nuisance for whoever you’re sharing a bed with! Instead of lying there with no effect, get up and try again. Go do something to help you wind down, and try again in a little while. If you have a persistent problem with getting to sleep at night, you may need to think about getting some advice from your doctor to help you resolve the problem.
Stress can be all-consuming, but it doesn’t have to be. Finding ways to manage your stress can ensure it doesn’t become a persistent problem, or have an impact on your health. Sleep is so important for your overall health and wellbeing, so try out some different stress-relieving techniques to help you shut out the noise so you can get the rest you deserve each night.
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