Sleep More and Stress Less with These Tricks

About 45% Americans have reported that they’re simply not getting enough sleep. And it’s not surprising; there are only so many hours in the day, and something’s gotta give. Unfortunately, sacrificing sleep comes with some high costs, including increased stress and tension.

Our body needs quality sleep to regulate cortisol, a hormone that, among other things, ramps up when we feel stressed. High levels of cortisol serve us well in times of danger, but when levels remain high in everyday life, it can wreck havoc on our minds and bodies.  Researchers at the Universities of Chicago and Harvard  all found evidence that lack of sleep leads to elevated next-day cortisol levels, and Prevention claims that getting six hours of sleep or less can increase your cortisol levels by as much as 50% the following day. This extra cortisol leave us feeling wired, tense, and stressed long into the evening.

Additionally, it’s during sleep that our brains file away and consolidate memories, clear out toxins, connect thoughts in creative ways, and even solidify our ability to perform physical activities, like sewing or playing guitar. Simply put, without quality sleep, we struggle to remember, learn, and perform, all of which contributes to our feelings of anxiety and stress.

Making Sleep Happen

While falling to sleep and staying asleep might be easier said than done, there are steps we can all  take if we struggle to get quality shut-eye.

Daily Habits to Improve Sleep:

• Stick to a sleep schedule so that your body learns when to fall asleep and when to wake up.
• Nix the screens about 30-60 minutes before bed. Screen exposure can disrupt sleep. This means turning off the bedroom TV, leaving the laptop in the living room and keeping your cell phone away from your body while you sleep.
• Unwind mentally about 30-60 minutes before you want to be asleep. Read a book, do some gentle stretches, take a bath, try some relaxation-focused breathing exercises, or sip some tea.
• Be active during the day! Your body craves movement, and exercise during your waking hours translates to deeper nightly sleep.
• Stop consuming caffeine after 3pm, if not sooner. Caffeine can stay in your system for hours, so even that dinnertime soda can impact your sleep.
• Cut the booze and cigarettes, too! Alcohol can help you fall asleep, but too much can disrupt normal sleeping patterns. Nicotine is a stimulant, meaning those evening cigarettes can leave you wired.
• Take 10-15 minutes a few times per week to perform basic mindful breathing exercises.

Tossing and Turning? Try these tactics:

• Keep the room cool. Sleep.org recommends a bedroom room temperature of 60-67 degrees for optimal shut-eye.
• Try a brief body scan meditation to take your mind off of your thoughts and into the moment.
• Try some breathing exercises! The 4-7-8 breathing method is said to induce relaxation, and the National Sleep Foundation recommends this basic relaxation exercise.
• Listen to quiet, relaxing music. But don’t just let it be background noise while you fret; breathe and try to let your mind follow the sounds, rather than your thoughts.
• Grab your headphones and put on an audiobook or podcast. Try picking something you find somewhat interesting, but not too heavy or intense, like intriguing nonfiction, or a book you enjoy that you’ve read a few times.
• If you’re tossing and turning for more than 15 minutes, WebMD suggests getting out of bed and doing something relaxing for 10-15 minutes, like reading, doing a puzzle,  or meditating. Keep the lights low, keep the screens off, and make sure the activity is focused on chilling out, not being productive.

There are just a few ideas! We recommend checking out WebMD’s comprehensive list of ways to improve your sleep. We also like this list of seven ways you can get to bed an hour earlier from Huffington Post. Ultimately, whether you struggle to fall asleep or get to bed at a reasonable time, taking steps to ensure you’re getting your zzzzs can go a long way to keep yourself feeling healthy, happy, and stress-free.

Disclaimer: We understand that individual sleep habits vary, and that there are numerous factors that impact how much and how well we sleep. We recognize that these tips may not be appropriate for all of our readers! As is the case with all of our articles, this information isn’t intended to replace medical or professional advice. If you’re having trouble sleeping, or simply want a more detailed or customized plan for improving your sleep habits, we encourage you to contact a medical professional.

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