Managing Stress & Sleep: 5 Basic Tips
How much you sleep and your stress levels are directly related. Improving your sleep helps reduce your stress and pays dividends in all areas of your life. So what are some simple tips you can do to improve your sleep hygiene? Midlothian health coach Jaime Monsen offers five in this video.
Looking for more personalized instruction on how to sleep better and reduce stress? PartnerMD members have exclusive access to HarmonizePMD Sleep Hygiene, our newest wellness program coming soon. Register today!
A four-week sleep hygiene course taught by Jamie, HarmonizePMD Sleep Hygiene is designed to teach you how to identify, correct, and manage sleep issues, so you can start getting the rest you need quickly and understand how to adjust over time. Learn more here and stay tuned for more info.
First, when it comes to managing stress, you want to make sure you're at least doing some basic things to get started.
Nutrition plays a big part in your stress management, so start with limiting your sugar.
Exercising can help you really manage your daily stress. And look for ways to incorporate some type of breathing technique, such s meditation, or some calming techniques that you can use throughout the day.
Now, let’s get a little bit more specific on sleep hygiene, because the more you improve your quality of sleep, the next day you're going to be more rested and be able to handle whatever the day brings you.
1. Stick with a strict schedule.
It’s really important that you stick to a routine so that your body gets really used to it. You want to balance out your hours of about seven hours of sleep and make sure you're going to bed on time and also getting up at the same time.
2. Set up your sleep environment.
The second is to really set up your bedroom so it is a welcoming, relaxing atmosphere. Use things like dim lights in your bedroom, which will make you a little bit more calm than so many stimuli from bright lights. Bring in scents, with things like air diffusers, that make you feel calm or like a spa-like atmosphere.
Keeping your room clean is a big deal. Make sure your room stays nice, neat, and organized. Setting the correct temperature for your atmosphere when going to sleep will actually allow you to get more quality rest. Somewhere between 60 to 67 degrees is a good sort of range to be in.
3. Limit the electronics at night.
Another idea is to really focus on electronics. I know electronics are huge. They are our day-to-day thing. But you should really work on removing things like phones, laptops, maybe your office space if that has landed in your bedroom. They're very distracting. I know TVs are in there, so limit hours of viewing TV at night, especially right before sleep.
4. Watch your diet at night.
Your evening intake is also a big deal. What are you actually consuming at night is going to impact how well you fall asleep. Avoid the foods that can cause GI distress. Are you having caffeine or nicotine at night? Those are stimuli. That could be keeping you up.
Are you consuming a lot of alcohol at night? While that may make you fall asleep, it can actually be very disruptive to your sleep cycles.
5. Get up if you can’t fall asleep.
Last but not least, if you're not able to fall asleep when you're laying in bed within about 15 minutes, go ahead and get out of the bed. Find a quiet place with dim lighting. Don't turn on a bunch of TVs and things of that nature to wake your body up. Try to find something that you can do that's relaxing, from listening to quiet music to reading a book or even doing meditation.
Register for HarmonizePMD — A Stress and Sleep Program
Because stress and sleep impact almost every facet of your health, learning how to manage both pays dividends in all areas of your life.
HarmonizePMD, a stress and sleep program coming exclusively for PartnerMD members, teaches you how to integrate your mind and body so you can reduce your stress, sleep better, and live healthier. Learn more here and talk to your doctor or let us know if you're interested in signing up for the next class.