I have been noticing a pattern with my clients who are experiencing anxiety and stress. Anxiety and stress are huge factors in preventing good sleep. Sleep hygiene is so important however many clients have described that they are doing the best they can with what they know and that doesn’t always translate to good sleep hygiene habits.
Stress Management Tips
First and foremost before you develop poor sleep patterns you likely are developing poor stress management habits. When you reach the end of your day you are probably feeling a combination of things like angry, cranky, anxious, etc. Some people enjoy watching tv to numb their stress at the end of their day before they get into bed. Many of my clients are working through habits such as falling asleep with the tv, watching tv just before bedtime or falling asleep in front of the tv then transitioning to their beds. This is a common struggle among folks and it’s nothing to be ashamed of if this is something you are currently dealing with. When you are engaging in a stimulating activity such as watching tv, the blue light from your devices are sending signals to your brain that make it believe it is daytime. This is confusing to your internal process as it believes it is not ready for restful sleep. Our entire body is a complex organism that processes information and actions not only through the brain but also the skin, gut and other areas. Even if you use blue light glasses it is still recommended that you reduce stimulus before bed as much as possible.
Sleep Hygiene Tips
When it comes to implementing sleep hygiene practices you’ll want to design a routine that works best for you and your lifestyle. You may not always have the capacity to practice all of the tips and tricks I recommend but doing what you can will make a big difference. I recommend having a quiet space in your home that is free from devices and distractions where you can decompress before bed. Instead of turning to a screen you could try reading, talking with loved ones, exercising, meditation, practicing yoga or journalling. The goal is to intentionally bring your mind to a place of peace. Make yourself and your sleep hygiene a priority so you can allow your brain to function optimally and you can live your healthiest life.
More Sleep Mastery Tips
In addition to the tips I provided for sleep hygiene I have many more to share. Some of my personal sleep hygiene practice is to have drink relaxation inspiring teas at bedtime. I love listening to books on tape at bedtime as well. You can consider doing a brief 5-minute meditation routine or plotting your gratitude list at bedtime. I find it invaluable to also write down your to-do list at bedtime to allow your mind to focus better on sleeping. As far as while you sleep tools, allow your room to be maintained at a temperature of 65 degrees for deeper sleep as your body temperature will vary while you rest and recover. Remember to wear comfortable pajamas to bed and last but not least I recommend a essential oil blend of chamomile, veviter, and lavender essential oils at bedtime which should also increase deep restful sleeping patterns
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