There’s no doubt about it — stress levels are at an all-time high for many of us. We’re combating daily economic fears alongside very real health concerns brought on by the COVID-19 pandemic. Our schedules and ways of life have been turned upside down over the past few months. And, unsurprisingly, we’re paying for it.
Studies show that the majority of Americans just don’t get enough sleep. Insomnia is an increasing problem, alongside stress levels. This is no coincidence. Further research indicates that a stressful work environment has a correlation to incidents of insomnia. Family, school, and relationship stress can also cause sleep issues. This isn’t even touching the current state of stress we’re all in thanks to the pandemic.
Sleep, of course, is an absolute essential. Sleep benefits us by:
Improving memory and brain function
Lowering blood pressure and promoting heart health
Strengthening your immune response
Balancing your mood, energy, and focus
Guarding against cancer and disease
If you’re not getting enough sleep due to stress, I bet you’re feeling it. I know I do! It leads to that feeling of running on a hamster wheel — working hard and going nowhere fast!
If you want to combat stress in order to improve the quality of your sleep, you’re likely to need more than a warm glass of milk before bed. Here are some top strategies for getting a better night’s rest.
3 Strategies for Improving Sleep Quality
The key here isn’t counting sheep or avoiding blue-light from a screen (though they both might help). The key is effective stress management. These strategies will help quiet those racing thoughts and anxieties and help the body deescalate from the “fight or flight” mode that stress puts out bodies in.
1) Get regular exercise.
How many times has exercise come up as a recommendation on this blog? Probably more than I can count or remember. But then, there’s a reason for that — it’s really important! I know that in my personal life, the quality of my sleep, mood, energy...really everything...has drastically improved since I began pursuing endurance running. That isn’t to say you have to run a marathon in order to get a good night’s sleep.
However, regular exercise is a known way to reduce stress and boost your mood. Not only that, but exercise brings on that feeling of accomplishment and control that can help put your mind at ease. Does anything feel better than laying down for bed with semi-sore muscles? I don’t think so!
The best times to exercise are in the morning or several hours before bed. I personally like morning exercises because they also help structure my day and motivate a regular sleep schedule.
2) Practice relaxation techniques.
Our bodies often hold more stress than we realize on a conscious level. One of the ways we can help unwind this unconscious stress is through relaxation techniques. Two key techniques are deep breathing and progressive muscle relaxation. Breathing exercisesare known to help regulate heart rate and relieve tension. Start in a quiet, comfortable room, sitting or lying down. You should breathe deep — the kind of breath that fills up your lungs to capacity. This breathing should pull your stomach forward and your chest back versus inflating your chest.
Hold it three seconds, then slowly release. Repeat.
Progressive muscle relaxation is best combined with breathing exercises. While lying down and practicing deep breathing, slowly tense your muscles from head-to-toe. You can tense your whole body or by muscle groups. Hold the tension, then slowly release. It helps you relieve tension that you are holding onto subconsciously!
3) Turn your brain off.
Easier said than done, I know. However, switching your brain “off” from the things you’re worrying about — money, job performance, relationships, whatever it might be — is key to a good night’s sleep. Racing thoughts are one of the big reasons we can’t fall asleep. So how do you manage them?
One, have a schedule. Don’t engage with stressful behaviors before bed, such as reading and answering emails, talking on the phone, or texting. If you have persistent thoughts or are constantly running through your “to-do” list, stop and write it down. You can come back to it in the light of day without worrying you’ll forget.
While many of us are working from home, the distinctions between work and personal life are getting blurry. Don’t allow work worries to keep you up. Leave them at your desk, physically and mentally.
Do you have any tricks that help you get a good night’s sleep? Let me know in the comments.