Managing Sleep in Times of High Stress
In times of high stress, getting enough sleep is often the last of our priorities. This is especially true for times of crisis, as routines and normalcy can be disrupted easily. Even if job deadlines, family, and other obligations start to take precedence, it’s important to keep your sleep on track. During extreme times of stress, our daily lives can be taxing and overwhelming, but getting quality sleep is one of the best ways to cope.
Sleep plays an important role in overall health and well being. According to the Centers for Disease Control & Prevention, adults need 7-9 hours of sleep per night to maintain optimal health. For adults aged 65 and older, another hour is suggested as a minimum amount of sleep each night. Regular insufficient sleep can affect your physical and emotional health, including an increased risk of depression. So even if times are stressful, make sure you find ways to prioritize your sleep.
Although it may seem easy to brush off sleep due to the pressures of dealing with an extreme situation, it’s important to recognize its importance. Here are some ways you can manage your sleep in times of high stress.
Design a practical sleep schedule
It can be beneficial to design a sleep schedule when facing large chunks of time with stress. Without a routine, people can feel like they have lost all control. Designing a practical sleep schedule can help you regain a sense of control.
Different schedules may work better for different people, but make sure to follow sleep hygiene by creating a pre-bed ritual that promotes relaxation, such as a warm shower or reading. Make sure the schedule is realistic, as a sleep goal that is too difficult to achieve may discourage and cause more stress.
Maintain a healthy diet and stay hydrated
Eating healthy, balanced meals and maintaining proper hydration will help your body cope with the effects of stress. Eating the right kinds of foods is necessary to keep your body healthy and energized. Eating a light dinner or snack will help avoid feeling overly full, and make sure to always stay properly hydrated.
Make a to-do list
The feeling of having an unmanageable work list can add to the stress. Make a to-do list that prioritizes the urgent tasks. Stick to completing one task at a time, as multitasking can be effecting. Having an organized plan can help in managing both the mental stress and sleep.
Exercise regularly
Regular exercise not only keeps you physically healthy but can also help with your mental health. Exercise releases endorphins that relax the body, thus improving your sleep and mood.
Practical Solutions for Better Sleep
- Design a practical sleep schedule that is realistic and achievable
- Maintain a healthy diet and stay hydrated
- Create a manageable to-do list that prioritizes urgent tasks
- Exercise regularly for physical and mental health
During times of high stress, it’s easy to sacrifice your sleep quality. But following some of these practical solutions can help to manage your sleep, even in the midst of a chaotic situation. Getting quality sleep can have a lasting positive effect on both your mental and physical health.