5 Proven Tips to Help You Banish Stress and Fall Asleep in the Time of Corona
Are you more stressed than ever before? Do you lie in bed at night consumed with worries about the future? For some, it’s taken a lifetime of practice to fall asleep after crawling into bed. Others were born with the ability to pull up the covers and zonk out. But life changed dramatically almost overnight, and some must relearn many life skills once taken for granted.
Fortunately, you aren’t as powerless over stress as you may think. There are steps you can take to get back to a healthy sleep routine. Yes, times are uncertain right now. People are worried about finances, jobs (if you’re lucky enough to have one still), unemployment benefits (if you aren’t), and an endless line of problems lurking just around the next corner. And no matter how many times you tell yourself that worrying won’t change anything, there you are, night after night. Restless. Sleepless.
- Find some control when you feel you have none
Often the things that keep you from sleeping are things you can do something about but have been avoiding. When it feels like life is out of control, find ways to take charge of the things you can. Before going to bed, sit down and make a list of tasks you want to accomplish and make a plan to do every item on the list, even if it’s not the next day. Bothersome jobs that you can do something about. Have you been putting off a daunting task? Is it something difficult, or just unpleasant? Figure out what’s been holding you back and conquer the obstacle. Every accomplishment, every plan can make you feel like you’ve got some power in your life, even if it’s something seemingly trivial.
2. Turn off electronics
You’ve heard it before, and it’s true. The blue light emitted by TVs, cell phones, computers, etc. interferes with your body’s production of the sleep hormone melatonin. It also interrupts your internal clock. The earlier you turn off the devices, the sooner your brain is ready for sleep. Try reading or writing (see tip 1) before bed instead of watching TV. Old fashioned books are best for reading, but if an electronic device is all you have, an e-reader is better than a tablet or phone, as they emit less blue light. Have your device read to you if possible.
3. Practice yoga, deep breathing, or meditation
A bedtime yoga routine can help you relax and get in the right mind-space for sleep. It combines poses, breathing techniques, and meditation to reduce stress and boost relaxation. A regular yoga practice can lower levels of the stress hormone cortisol, as well as reduce anxiety and depression.
If yoga is not something you want to have a go at, consider downloading a meditation app on your phone to use when you go to bed. Many free apps offer breathing exercises and guided meditations. Some of them will even tell you a bedtime story, which works a lot better than you might think. With a little practice, they’ll have you falling asleep in no time.
4. Get up
That’s right. Get up. If you’ve been lying there for ages, don’t toss and turn all night. All that does is increase your anxiety about sleeping. Get up and do something. Read. Make that list of tasks that are bothering you. If stress is keeping you awake, try journaling about it. Have some warm milk. Find a menial task that doesn’t require that you be alert. Let yourself get sleepy. Don’t get back into bed until you feel sure you can fall asleep.
5. Don’t eat or drink before bed
Often, it’s as simple as a digestive issue that may be keeping you awake. Stay away from heavy meals or sugar-laden snacks for a couple of hours before bed. If you must snack, keep it light. A serving of fruit. A handful of baby carrots. Yogurt. The main thing is to make it small. Any time you gorge, you risk your stomach pulling an all-nighter and scaring away the sandman.
Avoid sugary or caffeine-filled drinks. Try to stick with water for a few hours leading up to bedtime — but not so much that you’re up for the bathroom after a couple of hours. Limit alcoholic beverages as well. While it may feel like knocking back a few drinks helps you sleep, the truth is that alcohol is a stimulant, so your sleep will be interrupted and light. REM sleep (deep sleep) is limited when you have liquor in your system.
While they didn’t make this list, a few suggestions are worth honorable mention. Keep your room cool and dark. Don’t nap during the day — it’s hard to sleep if your body thinks it already rested. Go to bed at the same time every night. Make sure you’re getting some physical activity every day. Place your phone where reaching it is uncomfortable. If it’s a pain to get to, you’re more likely to leave it alone.
Make getting a good night’s sleep a priority. Restful sleep helps boost your immunity and keeps your body and mind healthy. Take control where you can. Feeling strong and healthy is the best way to deal with stress and anxiety.
Tammy Parks
