A variety of factors can prevent you from getting the sleep you need, including mental health concerns, such as depression, anxiety, stress, or trauma.
- Turn off screens. You are exposed to a lot of stimulation throughout the day, mostly from looking at screens on your TV, phone, computer, or tablet. Not only does the glare from these screens tend to keep you alert, but the content you watch can evoke an emotional reaction that gets your mind racing at night when it should be starting to wind down.
- Exercise. Burning off excess energy is an excellent way to ensure that your body is physically tired enough to sleep when it should. If you are sedentary for most of the day, either due to having an office job or limited spare time to work out, it’s possible that your body doesn’t feel like resting at night because it has been still for most of the day. So, try to take at least 20 minutes per day to go for a walk or engage in another physical activity so that your body feels like it earned a good night’s sleep. Just remember not to exercise right before bed because elevating your heart rate will likely lead to an inability to calm your body.
- Schedule “worry periods.” Once your head hits the pillow and you don’t have distractions to keep your mind occupied, it’s possible that your mind will take that opportunity to start worrying about the day’s events or what you have to do after you get up in the morning. Avoid letting your mind run wild right before bed by scheduling a short time during the day to allow yourself to worry. Then, once the worry period is over, rest easy knowing that you don’t have to solve any problems right before bed – those worries can be addressed during tomorrow’s worry period.
- Practice mindfulness. If you feel restless when you try to get some shut-eye, it might be an indication that your body is under stress. To help relax your body, you can try being mindful of your breathing; focus on taking deep, controlled breaths to ensure you aren’t breathing rapidly, thereby signalling a fight or flight response to your brain. For some people, even forcing yourself to yawn can convince your body that it’s more tired than it thinks. If that doesn’t work, try progressive muscle relaxation by tensing every muscle in your body from head to toe, and then slowly releasing the tension. This exercise will help you release any excess physical tension so that your body can rest easily.
- Limit nighttime snacking. Who among us hasn’t been tempted by the allure of the fridge light as we wind down at the end of the day? The problem is that some of the foods and drinks we consume are high in sugar and caffeine, like coffee, ice cream, and soft drinks, so we fuel our bodies with more energy than we need. Instead, opt for healthier snacks if you get a late-night craving, such as grapes. Fun fact: Grapes are also naturally rich in melatonin, which helps your body ease into a restful state.
- Look forward to sleep. If the first thought that enters your mind when you think of sleep is tossing and turning or a racing mind, it’s understandable to dread laying down at the end of the day. That could lead to avoiding sleep by partaking in a stimulating activity to keep yourself awake, like bingeing content. Instead, when you think about sleep, try to imagine how satisfying it will feel to get comfy, fall asleep, and wake up refreshed. If you associate sleep with positive or even rewarding emotions, then you might just be able to trick your mind into craving rest and relaxation.
You deserve time to let your body and mind recharge, so if you tried these tips and still can’t seem to get enough sleep, don’t worry. You can speak to a qualified counsellor to get additional support and guidance so that any issues affecting your sleep are addressed.
Learn about our Rest skills-building group, designed to teach you how mental health impacts your sleep and some skills to overcome insomnia and other sleep disturbances: https://homewoodhealth.com/home/services/therapyathome/