Sleep and Stress
Do you find yourself thinking too much when you are trying to fall asleep? Have you woken up between 2-4 am and had a hard time falling asleep? You may be experiencing too much stress during the day without doing much about it. You may also not even realize that you are experiencing stress. If you have trouble sleeping, then the lack of sleep may contribute to you feeling more anxious or worried during the day. It would become a cycle that would need to be broken.
If you recognize that you are worrying about a lot of things during the day, write them down and see what you can do about them. Do you need to establish a plan, problem solve or just let it go? Setting aside a designated time to establish a plan and problem solving will help you feel better. Once the plan is established, think about how and when you want to implement it. There are times when you may be busy and don’t have time to sit down and work on establishing a plan or problem solving. This is when postponing the worry strategy would be helpful. Acknowledge that you don’t have time now but pick a time later in the day when you can address it. Note that time in your schedule so you don’t forget. When people are stressed or overwhelmed, they often forget about certain things they had in mind to do earlier. Letting things go is often challenging for people. Sometimes you may need to reframe your thoughts to view a situation from a different perspective.
Other habits that you do during the day will also impact your sleep habits. How often do you exercise? You should be engaging in some type of movement each day. Depending on your level of health and well-being and time, this may change day to day. Do you think about how your eating habits may contribute to your sleep? It is important to consider what you are eating and when.
Tips for healthy sleep habits
Establish a bedtime routine
Be consistent with the time you go to bed
Create a comfortable sleep environment
Tips to fall asleep
Meditate
Listen to calming music
Smell lavender or orange (either fresh or an oil)
Visualization of a happy place
Body scan
Tips if you wake up during the night
Visualization of a happy place
Breath
Don’t look at the time
Don’t scroll on your phone or another device
If you feel like you still can’t fall back asleep, you could read a book or listen to calming music with a small amount of light. Sometimes people start thinking about stressors, whether it be work or personal issues. If this occurs, list out the worries you have and know you will address them the following day.
Not sure how to implement this or still feeling stress, be in touch. I am here to help you. Click here to schedule a free consultation session. , contact me for a free consultation.
