Emotional Wellbeing

Mandy Kloppers

Stressed and Can’t Sleep? 5 Strategies to Catch those Zs

Sleep forms a crucial part of our health and well-being, yet many of us find it hard to get a good night’s sleep. Millions of people around the world struggle with insomnia every day. Thankfully, there are several strategies that you can use to catch those z’s. Here are the five best strategies for getting better sleep when stressed out.

1. Get Into A Routine

A regular sleep schedule offers one of the best ways to ensure good sleep. Try going to bed and waking up at the same time each day, even on weekends. This will help train your body to fall asleep and stay asleep for longer periods.

If you can’t stick to a strict schedule, aim for consistency as much as possible and keep a consistent bedtime time at least.

This helps train your body to fall and stay asleep for longer periods. If you can’t stick to a strict schedule, aim for consistency as much as possible by trying to keep a consistent bedtime.

Tips for keeping a consistent bedtime:

  • Set an alarm when it’s time to start winding down for the night.
  • Start dimming the lights a few hours before bedtime.
  • Turn off screens (television, computer, phone) at least 30 minutes before sleep.
  • Establish a bedtime routine to signal your body that it’s time to sleep. This may include taking a warm bath, reading a book, or writing in a journal.

2. Get Active During the Day

Physical activity can help improve sleep quality. A moderate workout plan a few hours before bedtime can help you fall asleep more easily and deeply. Never exercise too close to bedtime, as this can have the opposite effect and make it harder to sleep.

Aim for moderate physical activity a few hours before bedtime to help improve sleep quality. Avoid vigorous exercises too close to bedtime, which can make sleeping harder.

Tips for getting active during the day:

  • Take a brisk walk in the morning or evening.
  • Join an exercise class at lunchtime.
  • Go for a bike ride on the weekends.
  • Taking the stairs instead of the elevator.

3. Create a Comfortable Sleep Environment

Your bedroom is a haven for sleep, so make sure it’s dark, quiet, cool, and comfortable. Remove any electronics from the room, as the light from screens can disrupt your body’s natural sleep rhythm.

Invest in blackout curtains or an eye mask if you need complete darkness to sleep. Also, invest in the enhancement systems like the SOLTEC HEALTH Sleep Enhancement System, which works to help you relax and fall asleep more easily.

Tips for creating a comfortable sleep environment:

  • Make sure the room is dark, quiet, and cool.
  • Invest in blackout curtains or an eye mask.
  • Remove electronics from the room.
  • Use a comfortable pillow and mattress.

4. Limit Caffeine and Alcohol

Both caffeine and alcohol can disrupt sleep. Caffeine forms a stimulant that can keep you awake, while alcohol is a sedative that can make you drowsy. However, drinking alcohol before bed can lead to poorer sleep quality if you want to drink caffeine or alcohol earlier in the day and in moderation.

Limit caffeine and alcohol intake to improve sleep quality. If you drink caffeine or alcohol, do so earlier in the day and in moderation.

Tips for limiting caffeine and alcohol:

  • Don’t drink caffeinated beverages after lunchtime.
  • Have only one or two alcoholic drinks daily, and finish them early in the evening.
  • Avoid sugary drinks before bed, as they can cause energy spikes and crashes that make it hard to sleep. Sugary drinks before bed can cause energy spikes and crashes, making it hard to sleep.

5. Relax Before Bedtime

It’s crucial to wind down and relax before going to bed. This can help you fall asleep more easily and sleep more soundly through the night. Try to do some relaxation exercises or read a book an hour before bedtime.

Try to do some relaxation exercises or read a book an hour before bedtime to wind down and relax.

  • Tips for relaxing before bedtime:
  • Take a warm bath or shower.
  • Listen to calming music.
  • Practice deep breathing exercises.
  • Write in a journal.