Solving the Sleep Problem


Sleep is an essential component of our health and one of the most effective stress coping strategies. Unfortunately, when we are stressed, the first thing that suffers is our sleep. The more stressed we are, the less sleep we get, and then something strange happens: the lack of sleep causes more stress, and a vicious cycle begins.

If you've been on the sleep-stress roller coaster, now is the time to get off.


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The Sleep Problem

According to studies, more than half of all Americans do not get enough sleep. There are numerous causes for the rising epidemic of sleep loss. Some people are so busy that they choose not to sleep in order to accomplish more, while others are so stressed that they cannot sleep.

Stress has physiological and emotional consequences that interfere with sleep. Chronic stress raises cortisol levels, which can interfere with healthy sleep patterns. Additionally, stress causes over-thinking, over-scheduling, and anxiety, all of which can interfere with sleep.

With the addition of caffeine, you have the perfect recipe for insomnia. If you have trouble falling asleep, staying asleep, or sleeping soundly, try these sleep-and-health-related tips.

Solutions for Sleep

  • Make a Sleep Schedule: Make sleep a priority by developing a sleep schedule for yourself. Schedule sleep just like you would any other appointment and keep it! Determine how much sleep you require and when you must awaken, then count backwards to determine your bedtime. Allow an extra 15 minutes for your bedtime ritual to ensure that you don't sleep too little.

  • Establish a Bedtime Ritual: Create a bedtime ritual for yourself. Create a soothing routine that you follow every evening. This could include everything from face washing to teeth brushing to reading to keeping a gratitude journal. Find a routine that works for you and allows you to relax.

  • Maintain Good Sleep Hygiene: Sleep hygiene refers to our sleep-related behaviors. Our modern habits make it difficult to unwind. In the evening, begin a "slowdown" process by turning off cell phones, computers, and televisions. Reduce the brightness of the lights for several hours before going to bed. Avoid working late or engaging in other mentally stimulating activities.

  • Create an oasis of calm in your bedroom to set yourself up for success. Purchase a high-quality mattress, pillows, and sheets. Check that the room is cool and dark. Remove anything that is stimulating, such as computers or bright clocks. Consider using a fan or noise machine to create some white noise in the room.

  • Avoid Stimulants: Avoid anything that may interfere with sleep for several hours before bedtime.

  • Make a Waking Schedule: Set a consistent waking time that you stick to every day, even on weekends. This will assist in training your body to conform to a sleep schedule.

  • Manage Stress: Incorporate stress-management practices into your daily life. Some people find that daily meditation helps them relax, whereas others prefer yoga, tai chi, or relaxation techniques. Find what works best for you.

  • Apply the 15-Minute Rule: If you are unable to fall asleep within 15 minutes, get up. You could try a quick yoga pose, some meditation, or a walk around the block. Do something to distract yourself from the fact that you are unable to sleep, and then try again when you are ready.

  • Seek Help: If you are suffering from chronic insomnia, consider consulting with a sleep expert. They can often identify a physiological cause for insomnia and offer a variety of treatments, including herbal sleep aids.
















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