Alleviate stress through bedtime routine (2024)

Did you know that cultivating proper sleep hygiene can affect your overall well-being? Many of us look for effective ways to deal with stress but overlook the simple act of creating a bedtime routine. In this article, we will delve into the science behind bedtime routines, their potential benefits, and their role in promoting a more balanced lifestyle.

Two key hormones, cortisol and melatonin, orchestrate the connection between stress and sleep and significantly influence your sleep quality. These hormonal players typically collaborate seamlessly during your sleep cycle, with melatonin surging at night to make you feel sleepy and cortisol peaking in the early morning to wake you up from sleep.

However, when stress lingers into the night, the brain triggers a release of cortisol, keeping your body in a heightened state of alertness as part of the fight-or-flight response. Cortisol and melatonin maintain an inverse relationship; when cortisol levels rise, melatonin levels decline, and vice versa. Essentially, stress-induced cortisol suppresses melatonin, resulting in a challenging path to sleep. Elevated cortisol levels hinder the onset of sleep and disrupt the continuity of sleep, impeding your ability to reach the restorative depths of deep sleep and REM sleep.

According to the ​National Institute of Health, research has shown that individuals with insomnia tend to show higher nocturnal cortisol levels.

Furthermore, the brain relies on serotonin to synthesise melatonin. Prolonged exposure to chronic stress often leads to reduced serotonin levels, which diminish melatonin production and increase sleep disturbances.

As the day wears on, stress's impact on your sleep becomes more profound. For instance, you might find yourself lying in bed, preoccupied with work-related responsibilities or financial concerns, making it a Herculean task to initiate and sustain sleep. The cyclic effect of stress-induced sleep problems can fuel even more stress, creating a relentless feedback loop. Fatigue can trigger further stress, upsetting the delicate balance of hormones crucial for sleep.

The brain's ability to form associations compounds the problem, as it becomes progressively more challenging to retire to bed each night when your brain recognises it as a place of anxious experiences.

As reported by the ​National Heart, Lung, and Blood Institute, establishing a consistent sleep routine, promotes enhanced sleep quality, subsequently benefiting one's overall health. Compared to individuals who suffer from sleep deprivation, those who receive sufficient sleep experience enhanced cognitive functions, improved decision-making abilities, enhanced emotional well-being, elevated moods, reduced susceptibility to illnesses, improved immune system function, and heightened performance levels.

​​Furthermore, the calming activities incorporated into a bedtime routine, such as gentle stretching, relaxation exercises, or reading, promote a sense of tranquillity that can reduce stress levels. A well-crafted bedtime routine is key to unlocking the door to a peaceful night's sleep and a more balanced, less stressful life.

When crafting your bedtime routine, it is essential to consider a blend of practical advice and personalisation. Begin by selecting activities and rituals that resonate with you; ranging from reading a book to practising gentle yoga or even listening to soothing music. The key to reaping the benefits of a bedtime routine lies in unwavering consistency.

Here is a guide of Do’s and Don’ts for a proper bedtime routine:

Do’s

Don’ts

​​​Dr Andrew Weil, a Harvard-trained medical doctor with extensive integrative medicine experience, created the ​4-7-8 technique based on yoga breathing principles. This exercise can help one to sleep and alleviate headaches. To perform the exercise, place the tip of your tongue behind your upper teeth and follow these steps:

Short-term and long-term stress can cause health to decline and can cause many people to sleep poorly. Given my focus on sleep health and understanding of sleep science, I have learned to adjust my habits to cope during stressful periods. Some common adjustments I take include: 

One often faces challenges when trying to establish a structured routine. These challenges may include a busy lifestyle, the temptation of late-night screen time, or the struggle to break old habits. To overcome these obstacles, it is essential to take it easy, manage time effectively, set boundaries on your screen use, and seek support when needed.

Take small steps and stick to them before adding new routines. Most of all, do not be hard on yourself. Routines often take time to ease into.

Disclaimer:

This is general information only and is not intended as financial, medical, health, nutritional or other advice. You should obtain professional advice from a financial adviser, or medical or health practitioner in relation to your own personal circ*mstances.