Finding it hard to sleep? 

Sleep and Stress

However, ironically it can be one of the earliest symptoms of stress is difficulty sleeping. Yet, we all know that to be healthy in mind and body the benefits of a good nights’ rest cannot be over estimated.

Consequences of lack of sleep

When we do not get enough sleep we are irritable, cranky and we need to find ways of getting the rest to restore body and mind. Adults need seven or eight hours of sleep that is uninterrupted each night. That is the theory, but what can you do if you cannot sleep or wake in the night? Usually this is a sign that you are going through a stressful period in your life and you need to prioritize sleep to help you deal with the stress you are experiencing.

sleep-stressAre you getting enough exercise?

If you are not, if may be the reason you are having difficulty sleeping so prioritise getting fresh air and exercise and build into your everyday routines. Resolve to walk instead of driving or taking public transportation. Cycling to work is a great stress buster and means you start the day fresher. Take the stairs instead of the lift and build in a walk during lunch to recharge and reenergise.

Have a bedtime routine
Just like when you were a child support yourself in relaxing before bedtime with a warm bath, lavender, no screen time, a short read of a book instead or a short meditation and deep breathing. Get blackout blinds to ensure the rooms is dark and warm to promote sleep.

No technology/screens in the bedroom – it stimulates the brain

Do a brain dump
Write out everything you need to do the following day before retiring for the day, so you can switch off afterwards.

Avoid heavy meals
Close to bedtime, caffeine and Screen time also are stimulants and to be avoided if you wish to relax easily

If you cannot sleep
Make a list if you are thinking of all you need to do, read a while or try some deep abdominal breathing and try to focus on your breathe. It can be helpful to get up for a while, a hot drink, a hot water bottle and do something for a while till you feel a little tired and return to bed.