Dreaming of better sleep? This Groov guide is for you!
Read on for science-backed strategies to set yourself up for sleep success.
It’s very common to feel anxious about sleep. One thing that can help is acknowledging your sleep worries. Write down all of your ‘sleep stressors’, for example not getting enough sleep, waking in the night, oversleeping, nightmares or night terrors, or feeling sleepy during the day.
Why does this help?
Science shows that naming emotions helps to move them from the reactive part of the brain to the part of the brain that processes emotions. In short – acknowledging your emotions helps them feel less intense.
Naming your emotions can also help you to make a plan. If you’re specific about your sleep anxiety, you can start exploring solutions.
How can you get started?
Write down – or state aloud – your sleep worries each day. Try to do this at least a few hours before bed, if possible.
Take some deep breaths and allow yourself to sit with the anxiety for a while. You might find it helpful to say something like: I’m worried about sleep, and that’s OK. It’s normal for me to worry. The best thing I can do is try to stay calm. Kind self-talk, along with deep breathing and naming your emotions, will help relax your mind and body.
If you have the Groov app, use the Worry Map to acknowledge your sleep worries and make a plan.
Preparing your mind and body for great sleep starts a long time before you settle into bed. It actually starts first thing in the morning!
Weave these five habits into your daily routine to support your circadian rhythm and set yourself up for sleep success.
Get natural light early in the morning. Early morning sunlight helps you sleep better at night because it regulates your sleep-wake cycle and encourages good sleep patterns.
Move your body frequently throughout the day. Exercise can help to reduce daytime sleepiness as well as make it easier to fall asleep at night. Aim for at least one session of moderate to vigorous exercise each day, as well as regular movement breaks.
Set aside ‘worry time’. If anxious thoughts keep you awake at night, try giving yourself a ‘window to worry’ earlier in the day. List all your worries and then make a plan of action for each individual worry. That way, if worries arise in the night, you can reassure yourself that you’re dealing with them – because you have a plan.
Avoid too much caffeine. Try to enjoy your caffeine hit early on in the day and aim for 400mg or less.
Do one thing from each of the Groov 6 Pillars of Wellbeing. Ticking off each of your 6 Pillars every day will help you feel good and function well. The better you feel, the less anxious you’ll likely be about sleep, creating a positive feedback loop.
Around an hour or so before bedtime, start getting your sleep environment ready. Dim the lights, adjust the temperature of your room, and make sure your bed is nice and comfortable.
Why does this help?
Sleep studies show we sleep best in dark, cool, quiet environments.
What does a good sleep environment look like?
Most research suggests that a good sleep environment is:
Dark – switch off all the lights, use blackout curtains, and keep light-emitting devices (such as your phone) out of the bedroom.
Cool – studies show we sleep best when the room temperature is around 18 degrees celsius.
Quiet – if noise is a challenge where you sleep, try using white noise.
That said, everyone is different! You might prefer to sleep with a light on or fall asleep easily to background noise. Experiment with your sleep environment to find what works for you.
Once your sleep environment is set up for success, follow a simple wind-down routine. The goal of this routine is to calm your body and relax your mind.
Here are some activities you might like to incorporate into your wind-down routine:
Stretching
Deep breathing
Writing
Reading
Progressive muscle relaxation
Sipping herbal tea
Listening to soothing sounds
Don’t feel like you need an elaborate routine – just one or two activities can make a world of difference!
When it’s time for bed, put away any distractions such as your phone. Find a comfy position, focus on the feeling of your head on the pillow, and take some deep, calming breaths. If your mind starts to wander, try to focus on how your body feels. Do a body scan from your head to your toes, appreciating how it feels to be still after a big day.
If you’re still wide awake and restless after around 20 minutes, sleep experts suggest it’s better to get up and do something relaxing than to stay in bed feeling stressed. For example, stretch your body, do some more deep breathing, try progressive muscle relaxation, read a book, or listen to a sleep meditation. The goal is to keep your body and mind as relaxed as possible. After around 15 minutes, hop back into bed and try to sleep. Repeat as many times as needed.
Sometimes, no matter how many tricks we try, sleep is still a struggle. This is often true during times of stress or change, or when we have extra responsibilities at work or home.
Here are some strategies that can help when you’re struggling with sleep:
Know that it’s normal. You’re not alone, and this is not your fault.
Acknowledge that it’s really hard. Name your emotions. Simply saying out loud “I’m exhausted and this is really tough” can help to calm your mind.
Try to stay in the present moment, instead of projecting into the future. Poor sleep today doesn’t guarantee poor sleep tomorrow. Take it one night at a time.
Make a plan for the following day. This may include rescheduling prior commitments or asking for help from your friends and family.
Consider making an appointment with a professional, such as your GP or therapist, if sleep becomes an ongoing challenge for you.
If you’re in a season of severe sleep deprivation – such as parenting young children – try to notice small, good things as you go about your day. This will help to remind the brain that great things still happen even when you’re really exhausted.
The above strategies may not suit you if you work nights. Here are some tips just for you.