Four Tips to Reduce Stress around Sleep

For many, the quest for a good night's sleep isn't easy, despite its obvious importance. Even those of us who say that sleep is overrated know that not getting enough of it isn't good for us. But, for some of us, the pursuit of good sleep can be so challenging that it becomes a stressor in and of itself. How many of you dread going to bed because of how elusive your sleep is, or lay there in bed waiting for your sleep to be interrupted?

What might cause stress around sleep? For some, it's about not having a regular bedtime. Think about it. It's nearly impossible to ease into your night, when you don't ever know when exactly you're going to go to bed.

For others, it's a matter of not knowing how to put an end to the day, or how to wind down. There's always one more task to complete, one more message to respond to, one more... You get the picture.

And then there are those who try to calm themselves down by fixing themselves a bedtime snack or a relaxing drink to help them sleep. How many times has your nightly treat accomplish the exact opposite? Is that tea right before bed really worth that extra bathroom trip later at night?

So, how can we make sleep less stressful?

The answer lies in improving what the CDC calls sleep hygiene (CDC - Sleep Hygiene Tips - Sleep and Sleep Disorders), which is a fancy term for improving our sleep habits. I combined their recommendations into 4 simple tips, with some practical suggestions on how to make them happen.

1) Have a regular bedtime, yes, even on the weekends

Easier said than done, I know... My suggestion is to try using your alarm to set a time for the end of the day, just like you'd set an alarm to wake yourself up in the morning. Decide when you're going to bed (even if it's very late) and give yourself an hour’s notice before your intended bedtime, so you can get yourself and your bedroom ready for sleep. You can use the snooze button if you're really having a hard time wrapping up things.

2) Follow a bedtime ritual

Create a relaxing environment by eliminating noises, setting a comfortable temperature in the room, and darkening it, including the blue light glaring from electronics. Ideally, you should remove your TV and all electronic devices from sleeping area and use an alarm clock that isn’t your phone, so you can actually charge your phone in a different room overnight.

OK. I know that most of you are NOT going to get rid of your TV or your electronic devices, so here's what I suggest. Make sure to turn your off your TV at least 30 minutes BEFORE you go to bed. Do the same thing with your phone, stop checking it – emails, social media, news, the weather – all of it. Instead, choose a relaxing activity that you enjoy – reading, listening to music, a nightly meditation, etc. to ease your way into sleep. If you happen to wake up a couple of hours later, you can repeat any of these calming activities. They will help you find your sleep again. What you should avoid at all costs is checking your phone. It’s a recipe for completely snapping out of your sleep...

3) Exercise during the day

Engaging in exercise can help improve the quality of your sleep, but if you do it in the evening, it might backfire. So, my advice, if you haven’t had a chance to move during the day, you can take a leisurely walk after dinner. It’s not vigorous exercise, and it might actually help with digestion and relaxation.

4) Dinner: Eat early and less

Time your dinner to be at least 2-3 hours before bedtime, so you have time to digest. Avoid eating a heavy meal and try to stay away from caffeine and alcohol, they may keep you up…

If having wine is your absolute favorite part of the evening, have no more than 1 glass with your dinner. Savor it... What about that bedtime snack? If you can't do without it, make it small and healthy, something like unsweetened yogurt or oatmeal with a piece of fruit.

These tips remind me a bit of what my husband and I used to do with our kids when they were little. Playground, dinner, bath time, bedtime story, soft night light. We never questioned the benefits of creating a sleep routine for them, reading to them to help them fall asleep, or tiring them out during the day so they could sleep through the night. If it worked for them, at least for the most part, why can't it work for us? Worth a try, don't you think?

What are some ways that you reduce you stress around sleep? Please share, we could all use solid advice!