Written by Dana Wisniewski, MS, Health Promotion Manager at AdvantageHealth Corporation
Stress and sleep are often intertwined in a frustrating cycle: stress makes it hard to sleep, and lack of sleep increases stress. However, there are strategies you can use to improve sleep quality even when you're feeling overwhelmed.
1. Create a Relaxing Bedtime Routine
Establishing a calming pre-sleep ritual helps signal your brain that it’s time to wind down. Activities like reading a book, taking a warm bath, practicing gentle yoga, or listening to soothing music can ease tension and prepare your mind for rest.
2. Limit Screen Time
Blue light from phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that regulates sleep. Avoid screens at least an hour before bedtime to promote better rest.
3. Practice Mindfulness or Meditation
Mindfulness techniques, such as deep breathing exercises or guided meditation, can help reduce stress and promote relaxation. Apps like Calm or Headspace offer easy-to-follow practices specifically designed for sleep.
4. Stick to a Consistent Schedule
Going to bed and waking up at the same time every day, even on weekends, helps regulate your internal clock. A consistent sleep schedule makes it easier to fall asleep and wake up feeling refreshed.
5. Create a Sleep-Friendly Environment
Your bedroom should be a sanctuary for sleep. Keep the room cool, dark, and quiet. Invest in comfortable bedding, and consider using blackout curtains, white noise machines, or aromatherapy with calming scents like lavender.
6. Limit Caffeine and Alcohol
Caffeine can stay in your system for hours, disrupting sleep quality. Similarly, while alcohol might make you feel drowsy initially, it can interfere with deep sleep later in the night. Opt for herbal tea or water in the evening.
7. Jot Down Your Worries
If racing thoughts keep you awake, try journaling before bed. Writing down your concerns or creating a to-do list for the next day can help clear your mind and reduce anxiety.
8. Seek Professional Help When Needed
If stress or insomnia becomes chronic, consult a healthcare provider or therapist. Cognitive-behavioral therapy for insomnia (CBT-I) can be particularly effective in managing stress-related sleep issues.
Improving your sleep when stressed takes time and consistent effort, but small changes can lead to significant improvements. Prioritize rest, and you’ll be better equipped to handle stress with clarity and resilience.
Email Kristine at kkeykal@advantagehealth.com to get started or call 612.823.4470 (select option “1”).
Let Kristine Keykal, M.P.H, co-founder of AdvantageHealth with over 25 years of experience, consult with you on your employee wellness program.
Since 2001, Minnesota-based AdvantageHealth has been delivering award-winning employee wellbeing programs and fitness center design & management throughout the U.S.