Reclaim Your Rest Sleeping Better Despite Chronic Stress
When stress keeps you tossing and turning, try these evidence-based strategies to improve your sleep:
- Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
- Create a Relaxing Bedtime Routine: Engage in calming activities like reading or gentle stretching before bed. A 2015 study in the Journal of Sleep Medicine & Disorders found that a consistent bedtime routine can significantly improve sleep quality.
- Limit Screen Time: The blue light from devices can interfere with melatonin production. Try to avoid screens for at least an hour before bed.
- Practice Mindfulness: A 2019 meta-analysis published in the Annals of the New York Academy of Sciences found that mindfulness meditation can improve several aspects of sleep quality.
- Exercise Regularly: But not too close to bedtime. The National Sleep Foundation recommends finishing vigorous exercise at least 3 hours before bed.
- Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet. Consider using blackout curtains or a white noise machine if needed.
- Watch Your Diet: Avoid caffeine late in the day and limit alcohol, which can disrupt sleep patterns.
Remember, improving sleep takes time. Be patient with yourself and consistent with these practices for the best results.
