Losing Sleep Due To Stress Can Be a Vicious Cycle
Sleep may seem like a waste of time. You could instead be answering e-mail, doing the dishes, repairing the deck or decking the halls. But research shows that you're more likely to succeed at your tasks—and enjoy greater well-being—if you get some serious shuteye.
2/3 of Americans Lose Sleep Over Stress
Of course, it's not easy to sleep when you're feeling overwhelmed. In fact, nearly two-thirds of Americans say they lose sleep because of stress. That's especially unfortunate because sleep combats some of the fallout of stress, and poor sleep has been linked to significant problems, including:
- greater risk of depression and anxiety
- increased risk of heart disease and cancer
- impaired memory
- reduced immune system functioning
- weight gain
- greater likelihood of accidents
A wide variety of different techniques and sleep aids promote a normal, high-quality night's sleep leading to full alertness and energy during the day. Just as one might practice good dental hygiene to keep teeth and gums in good shape, good sleep hygiene is designed to improve the quantity and quality of sleep.
There are simple yet important steps you can take to improve your sleep habits.
- Make time for sleep. It is ideal to go to bed and wake up at the same time each day, whether it is a weeknight or a weekend night. This can regulate your body’s clock, and help you fall asleep and stay asleep during the night.
- Watch when and what you eat. What you eat and how late you eat can also affect how you sleep.
- Avoid substances such as nicotine, caffeine, or alcohol, which can interfere with sleep. Both nicotine and caffeine are stimulants; alcohol initially causes drowsiness, but ultimately can disrupt sleep, leaving you feeling tired the following day.
- Take a walk after your evening meal or practice light, restorative yoga. Moving your body can promote better sleep, helping you fall asleep faster and enjoy deeper rest. However, it is best not to exercise too close to bedtime, otherwise you might feel too energized to fall asleep.
- Establish a ritual that signals to the body that it is time to unwind. You can create a quiet time before bed—one that does not include television, computers, or social media—as some research suggests that the bright lights of television, smart phones, and tablets before bedtime can interfere with sleep.
- Create a comfortable sleeping environment. Keeping the bedroom attractive, quiet, and cool is conducive to relaxation and restful sleep.
- Once in bed, perform a relaxing body scan, inviting each part of the body to release any tension you may be holding from the day. You can also practice a bedtime sleep-inducing meditation to quiet the mind.
- Avoid daytime naps. Although you may feel tired during the day when you have not had a good night’s rest the evening before, it’s important that you avoid daytime naps, particularly those in the afternoon.
Patience is advised when beginning to follow healthy sleep hygiene guidelines. It may take some time to see the full effects of changing one’s habits.