Sleeping with stress
The only time I feel stress is while i'm trying to fall asleep. During the day I live basically stress free because I am continuously busy. Does anyone else experience this as their main "Stress Time"? If so, how best to reduce or eliminate night time stress?
Princess, I bet your sleep has significantly improved since you made these changes! What a calming and peaceful environment it must be.
Dr. Melissa Read
I have taught my special needs son this technique to wind down to fall asleep. Start with your toes and imagine each part of your body, one by one, getting lighter and even tingling. The head has to be the last thing you do but go part by part. Usually by the time I get to the mid section, I am asleep.
I have discovered that I require some "down" time before trying to sleep, especially if I have been working late or under stress. Talking about conflicts or deadlines with my wife is one of the worst things for me: it re-ignites the strong emotions. I also have to avoid spending too much time on the PC before going to bed.
Yes, I used to do this all the time and I would have trouble not only falling asleep but remaining asleep. I would wake up at various times thinking of whatever it was that was unresolved. Once I broke it down, I realized a lot of what would keep me up that was unresolved was out of my control. I have to repeat to myself that it is not something I can take care of right now, and staying up over it would solve nothing. I would add it to a list of things to revisit in the morning and I would put it away until then. I sleep much better now.
true, I have eliminated this no phone, dvr, tv, phone and cell phone are muted during night.
i got rid of my DVR. I turn my TV off and lie in bed. No electronics before bed either. These eliminations have helped me tremendously.
I have definitely done the desk nap during the day and it has made a huge difference. Not as good as a full night's sleep, but sometimes my schedule doesn't allow for 8 hours of sleep and I get what I can.
Thomas, Exercise is a great way to decompress and unwind. Yes, many of us have a hard time sleeping without it! Glad to hear you were able to figure out what works for you.
Dr. Melissa Read
I am terrible with this. I have every thought possible over things stressing me out right before bed as well. I have tried the pen to paper method but for some reason it doesn't seem to do much for me. I have learned that I need to do physical activity to tire myself out before bed other wise I won't get more than 3 hrs or so of sleep.
Chandra, Yes, putting pen to paper on our stress in the evening can really help us unwind. When stressful thoughts are out of our minds and on paper, we can leave them behind for the night.
Dr. Melissa Read
I was mentioning yoga on my last post. I like the idea of updating the stress list before bed and reading as a de-stressor.
Kimberly, Sleep is so important to our outlook and energy each day. If you hare having trouble sleeping at night, you might consider trying to work in a nap during the day. Some instructors nap at their desks for even just 15 minutes a day and it makes a big difference.
Dr. Melissa Read
Kacey, So true! I'm curious to hear your thinking on the best activities. Other students have mentioned reading and yoga. What are your favorites?
Dr. Melissa Read
also doing some winding down activities can help with relaxing before sleep.
yes i also feel that the major cause of stress is lack of sleep. I could change this and I am sure it will dramatically reduce the amout of stress i have per day.
Lee, That's really interesting to hear. It sounds like when you slow down, you take the time to recap the day and realize how much is on your plate. One method that might help is to update your to do list just before bed. This might give you the chance to get these thoughts out of your head and on paper for the night, helping you sleep well.
Dr. Melissa Read
