Trouble Sleeping? 7 Top Tips To Help You Sleep

too stress to sleep

Some of us love nothing more than reaching that time of the night when we can get tucked up in bed, while others find it the most stressful part of their day. It is quite often the case that during the day, we are too busy to think about our stresses and worries. At night time though, we have plenty of time for our thoughts and this is where our anxieties can come to fruition. The worry of finances, family life or in some cases, the dread of going to work the next day, can bring with it a whole host of mental health problems. In order to stay healthy though, both physically and mentally, it is essential to get a good night’s sleep. If you feel that you are suffering from stress at bedtime or are having trouble sleeping, there are some steps you can take to relax and give yourself the chance of a good night’s sleep.

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too stressed to sleep

Switch Off Technology

Most of us spend our entire day using technology, whether it’s our phones, laptops or PC’s, we are constantly staring at the screen. It is vital, therefore, to make sure there is a substantial time taken away from technology, as this in itself can help you to feel more relax. It is particularly important before bedtime, as your body needs time away from the glare of the screen. In order to get a good night’s sleep, you should aim to switch off all technology at least an hour before going to bed. If you tend to watch TV or play with your phone in bed, read a book instead. You will find that this will lessen the trouble it takes to get to sleep, do wonders for your sleep pattern and you will enjoy a more restful night.

trouble sleeping mediitate

Meditate

Relaxation before bed is important and this can be helped by doing some meditation. As meditation focuses on breathing techniques, it can help to relieve any stresses and anxieties, which means you will be fully set up for a good night’s sleep. The more often you do this, the more relaxed you will feel overall and it will not only benefit your sleeping pattern, but also your day to day life. Some people find that during their meditation they will fall asleep which is ultimately the goal with are talking about here.

Establish a Routine

In order to get the most out of your sleep, it is important to establish some kind of bedtime routine. Our bodies quickly become accustomed to a specific routine, which makes it easier to get to sleep when it’s time to go to bed. If you find yourself staying up until the early hours of the morning to avoid the inevitable stresses of bedtime, it is time to make some changes. It won’t be easy at first, you may find yourself lying away for a while before you nod off, but it will become better over time and as a result, you will have a more restful sleep.

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too tired stress sleep

Write a Journal

If you find yourself becoming more stressed out at bedtime, there are obviously reasons for it and it is time to work out what these are. For example, are you worrying about paying bills? Do you dread going into work? Or maybe there are problems in your family life which are making it difficult to enjoy a good rest. Whatever the reasons, it can make a huge difference if you start to write these down. Sometimes just putting pen to paper can allow you to get rid of the worries from your head and out into the open. It can also give you a chance to reflect on the cause of your stress, so you can start to take action to deal with these. It’s quite often the case that people are overwhelmed with stress but never actually take the time to work out what is causing it. If you write it down, it makes it a reality, which then becomes an action to deal with. It is a good idea to keep a notebook by your bedside and when you become stressed, start to make a note of what you are feeling stressed about and ways to overcome this. You will feel a huge sense of relief and will have the ability to make positive changes the following day.

Organise Your Day

In order to get the most out of your day and to feel fulfilled with your life, it is important to be organised. Night time is the ideal part of the day to plan ahead for the next day by organising your routine. You will find that you are much more productive by doing this, but also, you will be able to enjoy a more restful sleep if you know that you are organised for the day ahead. Without organising and planning your day, you will be unlikely to achieve what you want from it and this in itself, can cause a lot of anxiety and stress.

Positive Influences

Other people can cause us to become stressed and anxious, so if this is happening to you, it is time to look at who you surround yourself with. A happier, more content life can be achieved simply by being around those who have a positive influence on you and who bring out the best in you. It is particular important to ensure you do this before going to bed, if you find this to be a difficult time. Speak to a good friend, tell them about your day and how you’re feeling. You will find that this will do wonders for your peace of mind and in turn, you will enjoy a more restful sleep.

black out curtains

Black Out

Simple things like too much light or noise can really affect the quality of sleep we have. If this is the case, it is important to take steps to rectify it. You may want to consider investing in black out blinds or wearing headphones if you have noisy neighbours. The less outside distractions which can potentially affect the quality of your sleep, the more relaxed you will feel and the better your quality of sleep will be.

Wrapping Up​

Being too stress to sleep is not a nice thing to experience and can be extremely difficult to overcome.  Being pro active and taking steps to help yourself will hopefully result in it being easier for you to get to sleep and improving your quality of sleep too.​

Sources:

http://www.huffingtonpost.com/2013/04/27/stress-less-challenge-sleep_n_3157927.html

http://www.nhs.uk/Livewell/insomnia/Pages/bedtimeritual.aspx

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