Day 5: Rest
Prima's 5-Day Stress Detox Create a Calming Nighttime Routine
If there is anything we can universally agree on, it’s that we all need more sleep.
But not the toss-and-turn, wrestle with the sheets kind. We crave the restorative kind where you wake up and actually feel...rested. Getting that type of quality sleep can be quite the challenge, when we feel constantly stimulated, 24/7. “Under stress, the body releases several hormones - including adrenaline, cortisol and norepinephrine - that boost energy and alertness, raise heart rate and blood pressure, and prime the body for ‘fight or flight’,” explains expert sleep doctor Michael J Breus Ph.D. “These hormonally-driven responses to stress all contribute to difficulty falling and staying asleep and waking feeling unrested and unrefreshed.”
It’s no surprise that being stressed drastically impacts the quality and duration of your sleep.
Being in a heightened state of stress can delay the onset of sleep and cause middle-of-the-night wakeups. According to the National Sleep Foundation, 43% of people have reported lying awake at night due to stress at least once a month last year. And then it becomes a vicious cycle: According to the American Psychological Association, 21% of adults feel more stressed when they don’t get enough sleep. And of adults with higher reported stress levels, 45% feel even more stressed if they don’t get enough sleep. Only 20% say the quality of their sleep is very good.
So what’s a sleep-deprived pandemic-riddled person to do? The first step is to create a soothing bedtime routine. Doing any one of the following things can help you drift off to sleep more easily and stay asleep for longer (hopefully the whole night.)
Here are a few recommendations to help you wind down and get into restorative sleep mode:
- Disconnect from your tech: get off social media, turn off the TV and shut down your computer and phone. Besides the blue light devices emit (numerous studies showing sleep disruption), devices and TV bring in heightened emotional content into your bedroom, so set your phones aside ideally an hour or so before you go to bed. Put your phone or tablet in airplane or sleep mode to ensure no distractions and reduce localized exposures to radiofrequency radiation.
- Do a breathing exercise (see Day 4) or a meditation (see Day 1) before you get into bed to set a calm tone in both your body and mind.
- Take a bath (add our CBD-infused Bath Gem for extra calm), diffuse some soothing aromatherapy oils such as lavender, drink some decaf tea and add in our Rest Easy powder to really unwind.
- Stop eating sugar two hours before bedtime and try to stay hydrated throughout the day. As we learned in Day 2 of the program, dehydration can lead to raised heart rate and cortisol levels.
Building these stress-relieving steps into your bedtime routine will almost ensure that you get more sleep.
As with any new habit, be patient with yourself - these things take time and you probably won’t be able to do them all at once. But taking one small change a day consistently will add up to a lot of stress-relief in the long-run. It’s all about incremental, slow, meaningful growth.
Believe in yourself, and remember that you are worthy of this effort - self-love starts with today, and these tools and tips are part of the journey.