What are some techniques to help you fall asleep at night when you are really stressed?
Last Updated: 07/06/2021 at 3:21am
Elena Morales, LMHC
Licensed Professional Counselor
I believe silence creates a cycle. With empathic and collaborative therapy, we break the cycle. I help clients feel validated and supported passed anger, shame, and anxiety.
Top Rated Answers
Take a warm shower, eliminate caffeine, talk to a friend or significant other about what is stressing you, get your eyes tired by reading or knitting, which also helps to calm you down.
Some techniques are listening to relaxing music, such as the ocean waves. Deep breathing and counting sheep are great too. Sweet dreams! :)
Reading. Reading things that you find boring really helps to fall asleep quick! Plus reading helps as a great distraction from the mind chatter
Try to calm down and slow your thoughts. A good way to do this is to either read a light-hearted but interesting book on a chair or couch (anything that is not your bed) and then try to fall asleep once you feel tired. Another way to calm your brain is to just go through everything you've done that day. Soon your thoughts will drift off topic. If neither of these work, try sleeping somewhere else for tonight.
Take a shower and listen to some calm and soothing music. Meditation or some mindfulness practice would also help you in getting a better sleep.
ASMR videos! Just go on YouTube and search for an ASMR video that you'd like to try out. It's a very easy method, but it helps a lot against stress. A cup of tea with honey or a few twigs of lavender underneath your pillow might be helpful as well. (:
One technique I use often is that I think the next day out step by step, saying "First I need to go through this, then this.." and it helps make my problems seem smaller. To fall asleep, I count backwards from 100.
Listen to music, think of the good times, read a good book, watch the stars, or even, take a solitary walk.
Some techniques to help you fall asleep would be listening to some of your favorite songs, naming all of the good things thats happened to you, reminiscing old memories that you love, just some of the small things will make a great impact on stress reduction.
I focus on my breathing, each breath in and out. I also may write in my journal or read a book to relax.
I usually put mellow music on my playlist, and make myself a cup of herbal tea. I try to relax in bed and put those things that are stressing me out on the back of my head at least for a while.
Listening to music, reading a book and I've been told that exercise helps relieve stress. A nice warm liquid such as tea or coffee usually helps to calm peoples nerves and so does a water bottle. I can highly recommend herbal tea, although it's personally not my sort of thing, I have heard it works wonders.
I've found that mindful breathing can help you fall asleep. There are many different meditation apps for your smart phone that you can download and many of them include meditation for sleep. That can help guide you until you can control your own breathing without guidance.
Listen to nature sound (rain,rainforrest,thunder etc) On low volume on a phone, Ipod, MP3 or computer. They are easy to find on youtube with a simple search.
Try herbal teas. Which will help you to relax. Take a warm shower. Close your eyes try to feel relaxed. Try reading to make your eyes tired so that you can fall asleep easily.
Before going to bed, try not to do stimulating activities such as games or talking to someone who gives you butterflies for the rest of the night. :) Try reading a nice book next to a dim light or listening to calming music or an audiobook online (I recommend The Great Gatsby on YouTube). Make sure that when you're actually in bed, there are no interrupting light or noise. Oh, and breathing with your diaphragms really help. Best wishes. :)
When you are really stressed, you may find it really difficult to sleep because your thoughts are racing and you may feel even more anxious and stressed for not falling asleep quickly, which could keep you awake for hours, leaving less time to rest. To avoid this, you have to relax. If you enjoy reading or taking a cup of tea (or milk), this could help you sleep better. But you can also use another ways, such as imagining a situation that would make you happy. This is because when the brain creates stories it can fall asleep easily. You could also take deep breaths for about 2 minutes, which help calming down your mind and relaxes your body.
I usually try to focus on my breathing. I would inhale 3 seconds and try to exhale 6 seconds. It naturally releases tensions and helps relax. I try to concentrate only on breathing not letting myself having other thoughts. If other thoughts pop up, I try not to focus on them and simply put back focus on breathing. It usually helps me fall asleep quite quickly.
When you've got a lot on your mind it can be tough getting to sleep at night but there are things you can do which will help promote sleep. Relaxation should be a priority in the evenings to help relax your brain and wind down for the day. Try taking a warm bath, have a cup of your favourite hot drink (make sure it’s caffeine free!) and take some time to read a book or listen to a podcast. Turning your tablet, laptop and phone off an hour before you plan on going to sleep might help because the blue light from these devices suppresses the production of the sleep-inducing hormone melatonin, so it's a good idea to avoid them before you try to sleep. Once you are in bed try listening to some meditation to calm your thoughts and relax your mind ready for sleep.
Some techniques that help me fall asleep whenever I'm stressed out are the following: (1) meditating; (2) doing simple yoga poses to relax my muscles; (3) praying; (4) listening to calming music; and (4) doing the 4-7-8 breathing technique where I inhale for 4 seconds, hold my breath for 7 seconds, and exhale for 8 seconds. I hope these techniques would help others who are finding it difficult to fall asleep when they're stressed out.
If you find yourself struggling to sleep at night some things I would recommend is meditation. You'll find that listening to meditation music that have isochronic and binaural beats will also be helpful while trying to meditate. Another good idea is try having a warm bath or shower to relax your body. Lastly, try using natural remedies or vitamins that assist your mind and body in falling asleep.
Deep breathing really helps. There are many ways to do it, but the one I personally use is breathing in for 4 seconds, hold for 2 seonds and breathe out for 6 seconds. Additionally, listening to Smiling Mind meditation clips helps (especially the Sleep meditation in the 16-18 years program). Listening to relaxing music on YouTube (I just type in "sleep music playlist") or relaxing, peaceful nature clips also really helps. I try to focus on the sounds and nothing else. I hope some of these suggestions were useful!
One thing that i used to use to help me to fall asleep when i had depression and anxiety, were guided relaxation apps. They are basically apps which have guided meditation recordings which you can listen to in bed
I listen to an anxiety and depression video on YouTube that plays relaxing music and help me unwind
Worries and a lack of serotonin (which regulates melotonin which helps you sleep) can make it difficult. Getting sunlight and laughing (stick on a comedy!) are two things which can increase serotonin. An out of wack sleep schedule might also make sleeping more difficult, or a lack of exercise. I'm not sure whether I'm meant to give advice here so I will answer anonymously, but I also use a breathing technique: breathe in deeply for 4 seconds (you can use a clock's ticking to time), hold for 7, breathe out for 8. It makes me feel more relaxed. Another thing I do personally is imagine being in a peaceful place as I often dream about what I was thinking about before I went to sleep. I imagine walking through a field of lavender at dusk. I'm on my own and I go to this giant tree and go and sit in it. It's all very calm. I hope I shared soemthing useful here :)
Try to stay away from your gadgets (TV, phone, laptop, Tab, etc) at least for 1 hour before you go to bed. Read a nice book which makes you feel happy. Have a nice refreshing herbal tea, use essential oils or maybe light some aromatic candles. Having a warm shower also helps when you are not able to sleep because of stress. Make sure your room is warm and comfortable with the right temperature and brightness. Whatever that is stressing you, keep those thoughts away and start thinking about positive things about yourself and around you. If possible, try doing meditation before going to sleep. That will keep all negative energy away and help you sleep.
I have found a few things to be helpful: every night I try to play calming piano music in the background, sometimes I meditate, and I also like to do nice things for myself at night like drinking hot tea and watching a tv show that I have been enjoying. I like to do things that distract me from my stress, but I have also noticed that it is helpful to give my brain a bit of time to deal with the stress as well so thoughts about it don't clog my mind when I do try to sleep.
I ensure that I have a good bath and ready to sleep mode. I do some self reflection on the positive things that had happened on that day. Therefore I can outweight the good things that I had achieved as compared to the problem that I am thinking of. This would give some sense that "I had really achieved alot today". Other than that, I also meditate especially to get mindfulness in my mind and getting them onboard by listening to positive youtube links. I listen on motivational and NLP techniques application to see if any key takeaways that I can apply.
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