If you’re finding that you’re tossing and turning through the night with all the worries of the world running through your mind, then these 5 tips for a good night’s sleep when you’re stressed and anxious might help.
1. Write down your thoughts
Get a journal, a diary, or a blank notebook and write down all your thoughts before bed.
There are a few ways you can do this, and you can change it up each night depending on your mood and what’s on your mind.
You could:
- write a to-do list for the next morning
- do a bigger brain dump of all the things running through your mind
- write a list of the things that are worrying you and acknowledge if they’re things you can do something about or things that are out of your control
- focus on the positives and write down three things that made you happy or that you’re grateful for that evening
2. Prepare for a good night’s sleep in the day
Getting a good night’s sleep isn’t just about the things you do at bedtime.
There are things you can do during the day that will make a big difference:
- get out in the daylight in the morning, ideally within an hour of waking up. This can really help regulate your circadian rhythm, fall asleep more quickly at night, and have less disturbed sleep.
- get some exercise. Aerobic exercise in particular has been shown to help with sleep quality. Just try and do more vigorous workouts earlier in the day.
- prepare your bedroom. Set yourself up for a good night’s sleep by airing your bedroom during the day, keeping it clear from clutter as much as possible, and making your bed a relaxing place to be. Lots of people swear that using a weighted blanket helps with anxiety and getting a better night’s sleep.
3. Avoid caffeine in the afternoons
I know, this isn’t new advice, but it’s still worth listening to.
If you know that you’re sensitive to caffeine then trying avoiding it after midday.
There are loads of alternatives like decaf coffee, herbal teas, or hot chocolate if you still want a hot drink in the afternoon and evening, that won’t interfere with your sleep.
4. Unplug in the evenings
There are two reasons why setting yourself a screen-time curfew can help you get a better night’s sleep.
The first is that the blue light from screens can really mess with our body’s production of melatonin – the hormone that helps us feel sleepy.
The second is that the things we end up watching or looking at in the evenings aren’t exactly relaxing. Watching a true crime drama or doom-scrolling social media won’t really leave you feeling calm and ready to sleep.
So, try reading a book or a magazine before bed instead. If you really want to watch something then make it something familiar and calming.
5. Try guided meditations
If you’ve tried all of the above and still can’t quite switch off enough to fall asleep, try doing a guided meditation in bed.
Putting a few drops of a calming essential oil like lavender or bergamot on your pillow before you start can also really help you relax.
If meditation’s really not your thing, try listening to a relaxing audiobook or watching some ASMR videos on YouTube instead.
Just looking for a quick tip to fall asleep more easily? Try this:
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