8 Tips To Help You Fall Asleep When You’re Feeling Stressed Out
Sleep and stress are inextricably bound to each other. When your stress level goes up, your quality of sleep goes down. When your quality of sleep goes down, your stress level goes up. Stress releases cortisol and cortisol keeps you awake. By working to improve your sleep you can also improve the level of stress in your life.
- The first thing to do when trying to improve your sleep habits is to have a plan. Having consistent waking and bedtimes teaches your body when it should be sleeping. Try to maintain your schedule even on the weekends.
- Getting light during the day is essential. Daylight or a bright light in the morning will give you energy and allow your body to begin winding down when it gets dark outside. Be sure to use sunscreen if you go outside for your light.
- Get 30 minutes of exercise during the day. Using your energy on something productive doesn’t leave you fighting with nervous energy when you’re trying to fall asleep. Combine this with good nutrition so you don’t fight blood sugar spikes during the day.
- Make sure your sleeping area encourages sleep. Keep the television out of the bedroom and avoid screens for at least a half hour before bed. Keep the light levels to a minimum. Use blackout curtains if you need them. A white noise machine might help. A fan is also good at providing background noise. A fan can help with keeping the temperature down as well. Cool temperatures encourage sleep. Aim for around 65F. Avoid keeping an alarm clock in your bedroom. Checking the time throughout the night will keep you up longer.
- Have a bedtime routine. Completing regularly scheduled tasks allows you to wind down for the day. A warm bath about 90 minutes before bed can be a helpful part of your routine. Applying some lavender oil to your pillow can help you in falling asleep. This is also the perfect time to apply your TriLASTIN cream for the evening.
- Use a bedside journal. Writing down your worries, fears, tasks that need to be done, ideas, and everything else floating in your head lets your brain relax for the night. You can also add a sleep log to track what you do before bed and how well you sleep that night. It can give you insight into changes you might need to make.
- Once you are in bed it should take you around 20 minutes to fall asleep.Taking long, deep breaths as well as progressively relaxing the parts of your body can help ease you into sleep. If you don’t fall asleep in that amount of time, get up. You want to train your body that your bed is for sleeping. Find something simple to occupy your time until you feel tired again. Reading a book that won’t pull you in too deeply is a good option.
- When all else fails, something like Tylenol PM or Nytol can help with sleeping. They are both considered safe for occasional use while pregnant. (You should still consult your doctor about any medication or supplement you take for insomnia.)
Taking control of your sleep schedule can be a difficult process but your body and mind will both thank you as your stress level begins to drop. Better sleep and less stress make for a happier and healthier future mom.