Chronic stress or anxiety can lead to restless nights and various sleep problems.
Stress triggers the body’s fight-or-flight response, activating the central nervous system (CNS) in preparation for a perceived threat.
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However, this heightened state of alertness can persist long after the stressor is gone, making it challenging to both fall asleep and stay asleep.
To ease stress before bedtime, consider trying these relaxation methods:
Gentle Breathing
Calming, slow breathing techniques can help counteract the stress response that disrupts sleep.
Deep breathing fosters relaxation and helps your body prepare for a restful night’s sleep. Studies show these techniques are particularly useful in managing insomnia.
Gentle breathing generally involves taking slower breaths, around four to 10 breaths per minute, which is slower than the usual rate of 10 to 20 breaths per minute. Here’s a deep breathing method to try:
- Start by breathing normally, paying attention to each breath.
- Gradually slow and deepen your breathing, extending both the inhalation and exhalation.
- Focus on breathing from your diaphragm, allowing your abdomen to rise and fall.
- Place your hands on your chest, ribs, and abdomen to feel your breath move through your body.
- Keep your attention on each breath as you breathe deeply and slowly.
- With every exhale, imagine releasing your tension and stress.
Progressive Muscle Relaxation
Progressive muscle relaxation (PMR) involves tensing and relaxing different muscle groups in a specific order.
This technique, combined with deep breathing, helps calm your body and mind. To practice PMR:
- Lie down comfortably and relax.
- Start at your feet. Inhale and tense your foot muscles, holding the tension for 4 to 10 seconds.
- As you exhale, release the tension and relax for 10 to 20 seconds.
- Move upwards, working through each muscle group—feet to head or head to feet.
- Continue tensing and relaxing muscle groups until you reach your head.
- To finish, count backward from five to one to bring yourself back to full alertness.
Maintain a Regular Sleep Schedule
Sticking to a consistent sleep routine can greatly improve your sleep quality.
Disruptions like shift work or jet lag can throw off your body’s natural circadian rhythm, making it harder to fall asleep.
Here are some tips to help keep a healthy sleep schedule:
- Go to bed and wake up at the same time every day, even on weekends, to support your circadian rhythm.
- Set reminders to stay on track with your sleep schedule.
- Create a calming bedtime routine that signals to your body that it’s time to relax—such as reading, enjoying a warm bath, or listening to calming music.
- Avoid activities that increase your heart rate in the two hours before bed.
- Set a curfew for electronics, turning off phones, laptops, and TVs at least one to two hours before sleep. This reduces exposure to blue light, which can interfere with melatonin production, the hormone that helps regulate sleep.
- If you enjoy reading before bed, choose printed materials over digital screens to avoid blue light exposure.
- Avoid naps in the afternoon, as they can interfere with falling asleep at night and maintaining a consistent sleep routine.
