Today’s Solutions: November 02, 2024

Stress is one of the biggest factors that inhibit healthy sleep patterns. Managing a new schedule under anxious conditions can make life feel a little upside down right now. If you’re having trouble sleeping, you’re definitely not alone. One study by the CDC found that one-third of Americans don’t get enough sleep each night, and that was before COVID-19 had us all more on edge than usual.

Here are some of our best strategies for a better and longer night’s rest.

  1. Reduce stress and stay calm. Easier said than done, but reducing stress in your daily life will make falling asleep easier. Meditation, yoga, journaling, a home workout, or a creative project are all great tools for reducing anxiety. 
  2. Cut down on caffeine and nicotine. That afternoon cup of coffee may feel like the only thing getting you through a remote workday, but stimulants in the afternoon can take a toll on our sleep. If you’re feeling sluggish, try a brisk walk, big glass of water, or decaf herbal tea.
  3. Turn off your screens. Remote workspaces have most of us using screens more than ever. Commit to turning screens off at least an hour before bedtime and try reading, knitting, or coloring instead. This will also cut out the inundation of news that can keep our brains racing as we try to drift off. Read the news to stay informed, but not right before bed.
  4. Create a sleep routine. Keeping a steady bedtime schedule will train your brain and your body’s circadian rhythms to know when it’s time for sleep. Maybe this looks something like turning off screens, taking a bath, reading for a while, and then lights off. Whatever form your bedtime routine takes, try to keep it steady night after night.
  5. No alcohol an hour before bed. While many people use alcohol to help them relax, it also interrupts REM cycles which are responsible for making you feel rested. Try to limit alcohol consumption at least an hour before bed. 
  6. Increase your melatonin levels. This natural hormone tells our body it’s time for sleep as it starts to get dark, but interruptions like screens and artificial light can throw your melatonin levels out of order. Try drinking naturally melatonin-rich cherry juice before bed or consult your doctor about taking an over-the-counter melatonin pill.
  7. Make your room the ideal sleep space. Our bodies sleep best in cool, quiet, dark, comfortable spaces. Get rid of as much light as possible, turn down your heater at night, and get pillows and sheets you love. Consider a noise machine if white noise helps you drift off.
  8. Relax. Don’t let stress about sleep keep you awake. We all relax in different ways. Maybe it’s a cup of chamomile tea or an audiobook that does the trick. Different techniques work for each of us, but try to pinpoint whatever it is that helps you soothe your mind before bed and practice it regularly. 

Lack of sleep reduces focus and energy levels and can even have detrimental long-term health effects. If you find yourself lying awake at night, try some of these techniques to get in the ideal six to eight hours you deserve!

Solutions News Source Print this article
More of Today's Solutions

This heartwarming Danish ad breaks down the ‘Us vs Them’ narrative

It’s rare that we publish a story about an advertisement, but then again it’s rare that an ad stirs so much emotion within its ...

Read More

NOAHs: Charlotte has a formula for long-lasting affordable housing

We recently shared how empty retail space could be the solution to California’s affordable housing crisis. Across the country in North Carolina, the city ...

Read More

A seat at the table for underrepresented communities

Climate change is already affecting all of us—however, those that bear the brunt of these consequences are predominantly from low-income, marginalized, BIPOC communities. So ...

Read More

Expanding democracy: Michigan opens new doors for formerly incarcerated voters

Malijah Gee's path from incarceration at the age of 17 to imminent freedom reflects the longing for a voice that has been suppressed for 36 years. ...

Read More