Managing Your Stress for Better Sleep

Have you ever been so stressed you just couldn’t sleep?  With so much uncertainty during the pandemic, many of us are experiencing high levels of stress. Good sleep helps reduce stress, improve cognitive function, emotional regulation, and physical health. Without a good night’s sleep, we feel irritable, sluggish, and more stressed. Even worse, stress can exacerbate an existing sleep disorder and cause many more sleepless nights. Here are some tips to help you manage your stress and sleep better: 

Before Bedtime

If you find yourself struggling to fall asleep at night consider your bedtime routine. Are you watching TV? Scheduling your to-do list? Thinking about your big presentation? Try to create a simple bedtime routine that reduces stress and stick to it so that your body recognizes when you’re “winding down.” Here are some ideas to get you started: 

  • Plan an hour of quiet time before bed and perform activities that promote rest like stretching, taking a bath, reading, or listening to calming music. 
  • Turn off your screens and place your phone in another room at least an hour before your bedtime. 
  • Use your bed only for sleeping by moving your daytime activities, like working, planning, or screens, outside of the bedroom. 
  • Go to bed only when you feel tired, tossing, and turning in bed will only raise your stress. 

Sleep thrives on a regular routine, so building a consistent night-time routine is the best way to train your body that it’s time to de-stress and sleep. You can even set an alarm on your phone to remind you to power down your phone and start winding down. 

During the Day

Adopt a low-stress life by making proper nutrition and adequate physical activity a priority. Find ways to incorporate low-stress activities you enjoy doing in your day – whether that’s taking a walk or listening to your favorite song, if you need some ideas, try:

  • Meditating
  • Journaling 
  • Conscious Breathing 
  • Exercising
  • Stretching
  • Taking a break from screens at work
  • Turning off your phone throughout the day

If you consistently find ways to destress it will be easier for you and your body to lower your stress levels and sleep better. 

Take Back Your Night with Whitney Sleep 

Of course, stress levels are only one component of a good night’s sleep. If you feel as though you may have a sleeping disorder it is best to seek out professional help. We understand the unique needs of our patients with sleep disorders. Our family-run business is dedicated to prioritizing your concerns, answering your questions, and assisting you in improving your sleep — and overall health — through our treatments. Seeking treatment for a sleep disorder can decrease your risk of heart disease, stroke, high blood pressure, motor vehicle accidents, and others. We encourage you to set up an appointment at one of our Minnesota locations or consider ordering a home sleep test. Take back your night: contact us today at, or visit our website here.