With many people’s routines disrupted and increased family interactions occurring across the country, it’s safe to say that most of us are facing erratic sleep patterns. It’s all too easy to fall out of sync—sometimes it feels worth it, especially for someone like me who often experiences FOMO. However, if you struggle with anxiety and find it challenging to both fall asleep and stay asleep, disrupting your sleep routine can have a far greater impact than just losing out on a few hours of rest.
Throughout my life, I’ve had to continuously remind myself that practicing good sleep hygiene is essential for feeling like my true self. This doesn’t mean I will rigidly adhere to the same bedtime or wake-up time every single day. Like many, I often have a myriad of tasks pulling me in different directions. But just as I diligently take my anxiety medication, I recognize that prioritizing proper sleep hygiene is crucial for my well-being.
According to Dr. Lisa Hart, a sleep health expert at the CDC, “As a nation, we are not getting enough sleep. Establishing a consistent bedtime and wake-up time, along with removing distractions like screens from the bedroom, can significantly improve sleep quality.” While an occasional late night or sleeping in can be fine, for me, a lack of consistent sleep invites my anxiety to amplify.
As a busy parent, my nightly and morning rituals are interconnected and heavily rely on me getting a restful night’s sleep. I typically go to bed around midnight and rise at 7:30 a.m. sharp. Unlike my partner, who can fall asleep instantly, I have to coax my mind into relaxation by establishing a series of calming habits. This includes minimizing screen time, reducing caffeine intake, and enjoying my beloved wine slushies a little earlier in the evening.
My evening routine often begins with soft lighting and a soothing aromatherapy shower or bath to signal to my body that it’s time to unwind. However, my desire for productivity sometimes tempts me to scroll through my phone while I soak. To combat this, I deliberately place my phone out of reach, making it less tempting to check notifications.
If my mind starts racing with thoughts of what I need to accomplish or what I didn’t finish that day—an all-too-common occurrence—I rein it in and focus on one simple task: breathing. I take in those rare moments of stillness and mindfulness, exhaling the anxiety that often hinders my relaxation. Occasionally, I’ll massage tense areas of my body or dedicate a few minutes to stretching. Sometimes, if I’m feeling particularly zen, I’ll play soft white noise or a meditation track to facilitate a deeper sleep.
Of course, not every strategy works for everyone. Some individuals might try various relaxation techniques and still find it difficult to fall or stay asleep. In those cases, consulting a healthcare professional is advisable to rule out underlying issues. However, when medical concerns are absent, it can be beneficial to challenge yourself to improve your sleep hygiene—especially if anxiety is a daily struggle for you.
Establishing my nighttime routine allows me to focus on self-care, something I rarely find time for otherwise. While my primary goal is to enhance my sleep quality, this practice has also fostered positive changes in my mental health. I still stay up later than my children, ensuring I carve out personal time before sleep. By adhering to a consistent bedtime, I am able to wake up earlier, savoring a moment of quiet with my morning coffee, allowing me to be fully present for my kids when they wake up.
Do I occasionally stray from this routine? Absolutely. I’d be dishonest if I claimed I never stayed up late watching videos while sipping a soda. However, those deviations are more about occasional indulgence than a new norm.
What I failed to recognize for so long is that my sleep hygiene practices align perfectly with my daily needs. By dedicating just an hour or two each day to sleep preparation, I’ve discovered the key to becoming the best version of myself. For more insights on managing anxiety and sleep, check out this other blog post for further reading.
In summary, adjusting my sleep hygiene has profoundly impacted my anxiety levels, allowing me to reclaim my sense of self and enhance my daily life. Consistency in my sleep schedule has become not only a pathway to better rest but also a vital element of my mental health.