Managing Sleep During High-Stress Periods
High-stress periods can be emotionally and physically exhausting and can disrupt our sleep. Stress-related insomnia can cause serious health problems in the long-term, such as weakened immunity or the inability to concentrate on important tasks. It is important to be mindful of how your stress levels can affect your sleep and to get proactive with the steps you take to manage the effects of stress on your sleep.
Focusing on proper sleep hygiene is vital when trying to achieve adequate sleep. Habits such as avoiding caffeine and stimulants close to bedtime, avoiding naps during the day, and avoiding bright screens one to two hours before going to bed can help your body to naturally adjust to a healthy sleep-wake cycle. Additionally, reducing the amount of stress experienced throughout the day, such as engaging in calming activities, such as reading or yoga, can help to alleviate some of the stress that can interfere with our sleep at night.
It is also important to practice mindfulness to recognize and prevent feelings of overwhelm or stress from becoming too big and unmanageable. Having the ability to stay connected with yourself in the present moment and being prepared to bring yourself back to the present if you find your mind wandering can be an effective way to manage stress and maintain good sleep habits.
Get Adequate Exercise
Getting adequate exercise during high-stress periods can help to combat insomnia and restless nights. Doing some form of exercise daily, such as walking or running, can help to reduce stress levels and revitalize the body. During high-stress periods, be mindful to not overextend your workout routine.
Alternately, doing calming and gentle exercises, such as light yoga and stretching, can help to relax the body and mind. Taking the time to practice deep breathing, which encourages relaxation and a quieting of the mind, can be beneficial when done for 10-15 minutes nightly before bed.
Manage Stress Levels During the Morning
Prioritizing time to reduce the amount of stress experienced during the morning can help to ensure that levels of stress throughout the day are manageable. Start each day with a positive attitude and take time to listen to soothing music and read encouraging self-care reminders or motivational quotes. Additionally, taking time for brief morning rituals, such as journaling, can be used to address the worries of the day and plan ahead for the tasks that need to be completed.
Create a Restful Sleep Area
Creating a restful sleep area is also a simple way to prepare your body for restful sleep. Replacing old or uncomfortable mattresses with well-constructed, supportive mattresses can help position your body more comfortably for sleep. Additionally, using soft, comfortable pillows and breathable bedding can aid in achieving better sleep. Making sure your bedroom temperatures are comfortable and that the area is well-ventilated and void of bright lights and electronic devices can help to induce a calming sleep environment.
Conclusion
High-stress periods can interfere with our ability to get a peaceful night of rest, however, managing stress through adequate exercise, proper morning rituals, and restful sleep areas can help to combat insomnia and maintain healthy sleep-wake cycles. Taking measures to manage stress levels and create calming environments can help to ensure a more restful sleep despite high-stress levels.