With the recent upheaval in our daily lives and the increased time spent at home, it’s safe to say that many of us are facing disruptions in our sleep patterns. It’s all too easy to stray from our routines, sometimes even embracing the chaos when FOMO kicks in. However, for those of us who struggle with anxiety, a disrupted sleep schedule can lead to far more serious consequences than just a few missed hours of rest.
Throughout my life, I’ve learned the importance of maintaining healthy sleep habits—or what experts call “sleep hygiene.” While it doesn’t mean I’ll always love going to bed or wake up at the same time every day (let’s be real, I often don’t), I know that prioritizing my sleep is essential for my well-being. As Dr. Wayne Giles of the CDC points out, “As a nation, we are not getting enough sleep.” Simple lifestyle changes, such as establishing consistent bedtimes, waking up at the same hour, and removing screens from the bedroom, can significantly enhance our sleep quality.
Every now and then, staying up late or sleeping in a bit won’t hurt, but for me, consistent sleep deprivation tends to amplify my anxiety. As a busy mom, my evenings and mornings are interconnected, which means I rely heavily on a good night’s sleep to function well. I usually hit the hay around midnight and rise by 7:30 a.m. Unlike my partner, who falls asleep the moment his head hits the pillow, I need to create a calming routine that tricks my mind into winding down. This involves minimizing screen time, reducing caffeine intake, and saying goodbye to my beloved evening wine slushies.
My nightly ritual often begins with dim lighting and a relaxing aromatherapy shower or bath to signal my body that it’s time for sleep. Yet, resisting the urge to scroll through my phone while soaking can be challenging. To combat this, I keep my phone out of reach, preventing my subconscious from succumbing to distraction. When my thoughts drift to all the tasks I haven’t completed, I refocus by concentrating on my breath, embracing those rare moments of stillness.
In some cases, I might treat myself to a quick massage to ease tension or dedicate a few minutes to stretching. On particularly zen nights, I’ll play soft white noise or soothing meditation tracks to enhance my relaxation. Of course, different techniques work for different individuals. For some, even the most effective methods may not be enough to ensure a restful night. If that’s the case, it’s advisable to consult a healthcare professional to explore any underlying issues. However, for those without medical concerns, it’s worth challenging yourself to cultivate better sleep habits—especially if you find that anxiety creeps into your daily life.
My nightly routine is a crucial time for self-care, allowing me to unwind and recharge in a way I wouldn’t otherwise prioritize. While my main goal has been to improve my sleep, this practice has also had positive effects on my mental health. I still keep a couple of hours for myself after the kids are in bed, ensuring I don’t miss out on my personal time. With a consistent sleep schedule, I wake up early enough to enjoy a peaceful cup of coffee before my children rise, enabling me to be present with them.
Do I occasionally veer off course? Absolutely. There are nights when I find myself binge-watching videos until the early hours with a can of soda in hand. But I view those instances as necessary breaks rather than the norm. What I realized is that maintaining good sleep hygiene aligns perfectly with my daily needs, allowing me to be the best version of myself. By sacrificing just a little time each day, I’ve discovered the key to a healthier, happier me.
For more on enhancing your sleep hygiene, check out this insightful article from our blog here. If you’re navigating your own fertility journey, consider visiting Make a Mom for expert advice. Additionally, WomensHealth.gov is an excellent resource for information on pregnancy and home insemination.
Summary:
Adjusting my sleep hygiene has been instrumental in managing my anxiety. Establishing a calming nighttime routine and prioritizing consistent sleep patterns has not only improved my rest but also positively impacted my mental health. While occasional late nights happen, they remain exceptions rather than the rule. By committing to healthy sleep habits, I’m able to show up as the best version of myself for my family.