What are some effective sleep habits to reduce stress?

Our body loves consistency when it comes to sleep, but too many people focus on trying to force themselves to go to sleep at a set time, which unfortunately often leads us to sleep worse. A regular sleep schedule starts with a consistent wake up time. This drives us feeling sleepy at a similar time every night. At bedtime have a targeted sleep time that is in line with your body's natural rhythm and in the hour before that do something that helps you feel relaxed and help you feel cooler. If when you get to your targeted sleep time and you feel stressed, alert and active DON'T GO TO BED!!! Continue to wind down. If you are watching something make it funny, repetitive or trashy. Steer clear of the news, documentaries and true crime.

Restrict screen time and switch off the lights at a particular time. And if the body is still not relaxed after half an hour, start going polyvagal exercises. Sometimes twisting to stretch the sacrum helps release excess energy. A foot massage helps to increase circulation in the lower body.

Instead of creating a routine, create a ritual. A ritual implies intention and Wholefulness (vs mindfulness.) Include some aspects that'll be reflective, soothing and even visualizing. Some who dream, may write something that's been unresolved during the day or have questions in a journal. That helps to get it out of the brain and the subconscious goes to work!

I totally second the idea of meditation before bedtime. Even if all you do is some deep breathing exercises, that's a great way to power down and shift into sleep mode. Also, as a massage therapist, I've had clients bring me in for a session of relaxing Swedish Massage just prior to sleep time. Of course this is not affordable for everyone on a regular basis, but if you're able to arrange it, I can't recommend it enough.

I agree with the evening routine. At times there are calming movements that you can incorporate to ensure a good nights sleep. Also, your bedroom should be program for sleep. That means do not work in your bed if at all possible, do not pay bills in your bed, if at all possible, reserve the sanctity of your bed for rest, and find a sound like 528 Hz or brown noise and turn that on a black screen device so that this frequency to aid in rest.

Here's a great yoga pose to do as part of an evening unwind routine: Legs Up the Wall Pose is profoundly soothing and relaxing for the nervous system, helping prepare you for a great night's sleep. Especially when combined with slow, deep breathing. Scoot your bottom as close to the wall as possible. Stay in this position for at least 5 minutes. Better is 10–15 minutes. Bend your legs if needed — never endure pain in this pose. Drains puffy legs and de-bloats the belly. Perfect to do before bed to deeply relax the body and mind, to ready yourself for a great night’s sleep and to renew yourself for tomorrow’s creative endeavours.

If you have any tech in your room, cover the light/s with a dark item such as a towel or clothing. Ensure that your phone is on silent and turned over so you cannot see the light come on if a message comes in. Keep your phone out of arms reach to prevent you from looking at it if you wake up.

Only consume food 3 or more hours before your scheduled bedtime, allowing your body to digest prior to sleep. Reading a book (not phone or device) always helps me fall asleep, also sleep apps with melodic sounds (rain, beach, birds chirping etc.)

Also, remember that various frequencies correlate to different things that you were looking to release from your day. If you had a particular stressful day program in a sound that is specific to stress relief if you are preparing for some thing, determine the amount of sleep that you need and find a sleeping as well as a waking sound that will release the right amount of dopamine in your system. If you are dealing with any Neurodivergent super powers such as ADHD, sleeping is definitely a challenge so it may take a bit more to prepare for your nighttime routine like ensuring that you have Done a brain dump of anything that could possibly impact your sleep routine before entering into the space.

It’s worth looking into natural remedies like 5-HTP and ashwaganda. Also hypnosis apps work extremely well for me! I’ve never heard the end of my 15 min one…

Cultivate a daily Mindfulness practice. This can support you in developing mechanisms like attention regulation, body awareness, emotional regulation, and the ability to "step back" from thoughts, sensations, etc., so you don't take them to bed with you.

I agree with the limiting the types of substances that you’re putting in your body. However, consuming water prior to bed, causes an interruption in your sleep pattern however, the benefits of heart health outweigh the interruption in the sleep. You could potentially awake, quite dehydrated and not allow your body to process toxins by stopping water consumption multiple hours before bed. Perhaps if you do decide to see your water intake, multiple hours before bed, have a glass of water next to your bed to mediately consume when you wake up. This is important part of flushing your systems and ensuring that toxins are removed from your lymphatic system.

Dependence on stimulants indicates that the person is expending more than that is natural for the mind and body. It may indicate other issues like perfectionism, stress, inability to trust colleagues, and emotional difficulties. The nervous system is equipped to help run the marathon of life. Awareness of energy cycles throughout the day and integrating right diet to replace stimulants can bring harmony and prevent burnout, racy thoughts and body aches.

1) Stop drinking fluids at least 4 hours before going to bed especially if you frequent the toilet a lot normally in the middle of the night. 2) Stop drinking caffeine at least 5 hours before bed. 3) Turn off your TVs and computers an hour before and begin getting yourself mentally prepared to sleep. 4) During that hour, mentally picture how your day will go tomorrow. Be positive and remember that your positive mind can change its outcome. 4) Put on clothes that aren't too tight. One can wake up often as the subconscious can feel the tugging when we move around. 5) Do a before-bed stretch. This can be done standing, sitting, or lying down in bed. 6) If you are a stressor, put your clothes out the night before. 7) Keep the room cool.

Exercise is the key to ensuring that you have a pleasant routine. There are actual nighttime exercises that you can do to ensure a better nights sleep. Sometimes it is simply stretching or yoga. But definitely incorporating exercise into your day is hugely important to a good nights sleep. Determine what works best for your body as neurodivergent mindsets and Nuro typical mindsets will differ

Specific exercises are recommended for specific sleep issues. The idea is to keep the body light and agile throughout the day. And the body must be absolutely relaxed and the mind must be at ease (not strained or relaxed) before hitting the bed. The exercises depends on the type of labor the occupation demands from the person. Polyvagal exercises are great for every one as it activates the parasympathetic nervous system.

When you are able, make a list of the things that interrupt your sleep and intentionally release those things before bed. Do not make the list in your bed when you come into your space of sleep, ensure that the mood is set for calm, and that you have begin the intention of thanking the space for the wonderful night, sleep, and thinking your body for being at rest in the same way that you think your body when you wake up for all of the amazing things that you will accomplish throughout the day.

I encourage my clients to list all the things that caused them to experience stress during the day. From being cut off in traffic to reading a nasty comment on social media. If something happened to make you feel anxious, frustrated, jealous, embarrassed, angry, etc. write it down. Then review the list without going back into the moment. Anything that gives you an immediate gut check could potentially keep you awake tossing and turning. This exercise allows your conscious brain to acknowledge what your subconscious is still ruminating on. Take some time to journal or meditate to help the subconscious process the event. I recommend doing this a bit earlier in the night and then going into your regular relaxation routine after.

Events that occur during the day often contribute to nighttime stress and sleeplessness. I encourage my clients to pick out the most negative experience of their day and replay it in their mind's eye at night but with a positive outcome. Creatively visualizing the desired outcome can help bypass your stress-filled conscious mind and tap into your subconscious. Like other forms of guided imagery, this self-guided practice can reduce stress and promote relaxation but without the need for any additional tools .

In my experience personally and with clients the disruption to sleep is often due to anxiety/over thinking. The thoughts of the day just gone or the day ahead spinning around Some things I know help: - write down your thoughts/ideas to get them out your head - plan your morning the night before. A good morning is preceded by a good evening routine - we all know reducing tv/device time an hour or more before bed helps but an extra step there is to remove devices from your bedroom. This helps complete switch off - no food or drink a couple of hrs before bed - exercise helps to tire the body so moving during the day helps Meditation/hypnosis/ASMR/yoga nidra are all excellent for quietening the mind too - try for 10 mins before going to bed

1- Guide your thoughts and emotions using your imagination to keep them calm and serene! 2- Your thoughts and emotions aren’t capable of guiding you in the right direction when your fight-flight region of brain is so active! 3- Visualize yourself being at a location that brings you calmness and smile while laying in bed wondering when you’ll fall sleep! 4- Your mind and emotions are quite powerful to keep you awake and you need to guide them just like your car. When your car is in motion you won’t let go of steering wheel because you know you’ll have an accident if you let go of the steering wheel! 5- Start with your torso and head appreciate and unconditionally love each part of your body as you travel through your body! Love