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Sleep and rest

Getting quality sleep lowers our stress hormones, gives us energy, and makes us feel good. It also helps calm our brains and bodies when stressful things happen in our lives. But sometimes that can be easier said than done. There are things we can do to help us fall — and stay — asleep.

3 ways to rest and sleep well

  • Try not to take problems to bed.
  • Create a relaxing bedtime routine
  • Rein in racing thoughts
If you need time to process your thoughts or plan the next day, reserve 15-30 minutes beforehand to make a “worry list” or to-do list that you’ll deal with tomorrow.
If you’re still having difficulty falling asleep, get out of bed.
When you try harder to fall asleep, it can just lead to more frustration. Leave the bedroom and do something relaxing like reading in dim light.
Return to bed only once you feel sleepy and wake up at your usual wake time.

Your bedtime routine should feel easy and nurturing. By the time you’re finished you should feel relaxed. 

  • Set an alarm to signal preparing for bed
  • Try to get to bed and wake up at the same time every day
  • Create a pre-bedtime playlist
  • Lower the lights
  • Take a bath or shower
  • Journal or meditate

 

Resources

Getting Better Sleep Can Prevent and Manage Stress
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Sleep Management Strategies
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Progressive Muscle Relaxation
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