How to Manage Stress & Get Better Sleep

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How to Manage Stress & Get Better Sleep

How to manage stress & get better sleep. Many of us know the feeling of tossing and turning all night, unable to fall asleep due to stress. It’s been proven many times that stress can take its toll on our sleep. Common things to worry about are a big project or presentation looming in the near future, family matters, or relationship-related issues.

Getting a good night’s sleep is essential for both mental and physical health. But when stress creeps in, it can make it difficult to fall asleep and stay asleep.

That’s why it’s important to learn how to manage stress so that you can get better sleep. Let’s take a closer look at the connection between stress and sleep and some strategies for managing stress before bedtime.

How Stress Affects Sleep

Stress can have a major effect on your ability to fall asleep and stay asleep. Stress causes our bodies to release hormones like adrenaline and cortisol which cause us to become alert and energised. This is not exactly what you’re looking for when it’s time to hit the sack!

Cortisol activates the fight-or-flight response in our body. This response makes us alert and ready to respond to danger. This is helpful when you need it but I think we can all agree that this is not helpful when you’re trying to fall asleep!

When we are stressed out, our thoughts may race or be consumed with worries about what happened during the day or what might happen tomorrow. This type of anxious thinking can make it hard for us to relax enough to drift off into slumberland.

When we don’t have an outlet for our stress, this heightened energy can make it difficult to wind down at night.

how to manage stress & get better sleep

Dealing with Stress

The first step in dealing with stress is recognising it. Try journaling your thoughts before going to bed. Writing out your worries on paper may help you process them more thoroughly and help you gain clarity on how best to handle them.

Setting aside 10 minutes each night as “worry time” may be beneficial if you find yourself dwelling too much on certain things before bedtime.

Another way of dealing with stress is mindfulness meditation or deep breathing exercises. Taking a few moments each day (or even each hour!) to focus on your breath can help bring awareness into the body and mind. This will help relax tense muscles that come along with stressful thinking patterns.

Taking slow breaths helps reduce levels of cortisol in the body which then helps promote relaxation and better sleeping habits in turn.

Ideas on How To Manage Stress Before Bedtime

If you find yourself feeling stressed out close to bedtime, try these tips for calming down before hitting the hay:

Deep breathing exercises – Taking deep breaths helps activate your parasympathetic nervous system. This is the part of your nervous system responsible for rest and digesting. Try inhaling deeply through your nose for five seconds before exhaling through your mouth for five seconds. Repeat this sequence five times or until you feel more relaxed.

Meditation – Meditation is an effective way to reduce stress. Focusing on being present in the moment rather than worrying about what happened in the past or what might happen in the future. It also helps clear away any racing thoughts that might be keeping you up at night. You don’t need to meditate for hours either. Just five minutes of mindfulness meditation can help you relax enough so that sleep comes more easily.

Journaling – Writing down your thoughts is a great way to let go of any worries or anxieties that are keeping you from falling asleep at night. Spend 10 minutes writing down whatever is on your mind—no matter how silly or random it may seem. Once everything is written down, let it go until morning when you can address any issues head-on with a clear head.

how to manage stress & get better sleep


Stress has a huge impact on our ability to get quality sleep. Luckily there are plenty of ways we can manage our stress levels before bedtime so that we can finally get some much-needed restorative sleep! Try these suggested methods to calm down after a stressful day so you can drift off into dreamland peacefully:

  • Deep breathing exercises
  • Meditation
  • Journaling

Recognising when stressful thoughts arise can be helpful in understanding how they affect us physically and mentally throughout the day as well as at night when attempting sleep. Once you learn how to manage daily stress, you can get a good night’s rest without worry!

Wishing you good nights & days ahead ❤️


how to manage stress & get better sleep

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