Are you a trouble sleeper?

During stressful times (and a global pandemic does qualify!) our sleep health can erode
dramatically and without warning. Some of us may find ourselves going to bed later or
waking earlier while others’ minds spin out of control for hours in the middle of the
night.

Sleep plays a fundamental role in our lives and for our well-being. Far from being a
period of rest, sleep is very ‘active’: it fosters muscle growth, repairs cells and
fortifies our immune system. It can help our heart and blood vessels repair
themselves while the brain is busy sorting and filing memories and improving
our ability to learn the next day.

Good sleep helps regulate mood, increases productivity, and gives our immune systems
a much-needed boost.”

Unfortunately, in times of stress and crisis, it can be a struggle to maintain a consistent
sleep/wake routine. It becomes hard to tell whether we’re having trouble sleeping
because we’re anxious, or we’re anxious because we can’t sleep.

If you’re feeling stressed during these uncertain times (who isn’t?) and you are 
struggling to get a good night’s sleep, some tips for improving sleep and controlling
anxiety might help.

Before bed time, take time to relax

A healthy bedtime routine allows your body and mind time to slow down before lights
out. Take at least half an hour to play quiet music, take a hot bath, or read a book.


Try Relaxation Techniques

Another way to prep
your body for bedtime is to practice some relaxation techniques which can
include:

• Creating a warm bath to sit in for a few minutes prior to going to bed.

• Listen to calming music as you brush your teeth, change, and get ready for bed.

Practice some deep breathing exercises , mindfulness or guided meditation.

Don’t lie in bed awake.

If you don't fall asleep within 20 minutes of turning in (or if you wake up and can't fall
back to sleep in 20 minutes), get out of bed and do something relaxing until you
feel sleepy.

Keep a Sleep Log

Sleep logs can be useful to help you catalog when you fall asleep and how much sleep
you were able to get. You can also take note of all the activities you do before you
fall asleep, and this may help you notice a pattern.

Tailor your environment  

Controlling light, sound, and temperature can help you get a good night’s rest. The
darker, quieter, and cooler you can keep your bedroom, the greater chance you have of
calming your mind and falling asleep.

Limit caffeine and alcohol

Drinking too much caffeine or consuming it too late in the day can increase anxiety and
inhibit sleep. Consuming alcohol close to bedtime can also increase your heart rate and
keep you up. Drink plenty of water throughout the day, but don’t drink too
much before bedtime, as trips to the bathroom can keep you anxious and alert.

Steer clear of stressful activities before bed.

Any light that is blue in hue, which is common with televisions, laptops, and
smartphones can keep the brain active, stimulated, and awake, as it suppresses the
secretion of the hormone melatonin. This is the hormone responsible for helping you
fall asleep.
Checking e-mail or doing work right before bed can also trigger anxious
thoughts and make it difficult to calm your brain. Stay away from heated social
media exchanges, and skip the evening news.

Get Rid of Your Clock

Clocks can be a common trigger for anxiety, especially when you’re trying to fall asleep.
Instead of having a clock by your bedside — where you can glance at it every time you
struggle to fall asleep — keep a clock in an other place




Tell me, would you like to find out more?
Look out for my next post and you will discover some relaxation exercises for better sleep!