Five Ways To Sleep When Stressed

Insomnia or inability to sleep is often the first and most troubling signs of stress. Here are several ways to deal with it.

1) Set a sleep schedule that is as regular as possible, and do what you can to stick to it. Though it may be tempting to sleep in on weekends, you still need to wake up at the same time. If you must make adjustments to your schedule because of extra chores or upcoming deadlines, try to go to bed at your regular time, and wake up earlier. Though this is still disruptive to your sleeping cycle, you will have an easier time falling asleep the next night. Having a routine before bedtime can also help your thoughts wind down and will send signals to your body that it is time to sleep. Such a routine can include brushing your teeth, changing into pajamas, and setting your alarm. For many people, watching television or reading before bed can keep their minds too active for sleep to occur, but other people swear that they must do these things before bed. What works for some people may not work for others, so figure out what works best for you. Don't lounge awake on your bed much during the day because you want your mind and body to associate the bed with sleep.

2) Write down whatever is on your mind. Many people have difficulty falling asleep because they can't stop reviewing the day's events or thinking about all they have to do the next day. By writing down these thoughts, you will be able to stop worrying about them and rest knowing that you do not have to try to remember anything for tomorrow. Keeping a bedtime journal and reviewing it later will also help you identify your primary sources of stress as well. You might also briefly note what difficulties you are having sleeping, such as number of awakenings and hours of sleep per night. If you consult a physician later, you will have well-documented information to share with them about your problem.

3) Don't try too hard to fall asleep. Becoming too concerned about difficulty sleeping will only add to your existing stress and exacerbate insomnia. If you feel particularly restless, it is better to get up and do something relaxing until you feel tired enough to sleep soundly rather than tossing and turning all night. Even if you get fewer hours of sleep, five hours of quality sleep is more refreshing than eight hours of constant waking. Although it may be tempting to take sleep medication, this is usually best avoided. Medications are intended to be taken only until the body has reset its internal clock to the desired sleeping pattern, but it is very easy to become dependent on them, and some are even addictive. It is much better to learn how to best fall asleep naturally.

4) Try relaxation techniques. Stress and insomnia go hand in hand, and learning how to relax will benefit both problems. Guided relaxation is an exercise that instructs you to tense up muscle groups for several seconds and then relax so that you can feel the difference between tension and relaxation. Guided relaxation will also help you fully relax your body as soon as you begin to feel your muscles growing tense. You can purchase a tape or book to help guide you through this process. You might also try yoga and learning to clear your mind through meditation. Regular exercise can relieve stress and also help you become tired enough to fall asleep at night, but it should not be performed within two hours before you plan to go to bed.

5) Make sure you are physically comfortable and know what foods help and harm sleep. Wear loose pajamas and keep the bedroom at a cool temperature. Avoid caffeine after noon, and be aware that many medications contain caffeine and other stimulants. Many people believe alcohol helps them get to sleep, but it actually can cause more disturbed sleep and early awakening. Herbal tea such as chamomile and green tea helps soothe some people into sleep, and teas contain many other ingredients which may be beneficial to health. Foods containing calcium and tryptophan (such as turkey) and foods high in carbohydrates also naturally aide in sleep. If all else fails, consider a bedtime snack""perhaps a turkey sandwich and a glass of warm milk.

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