Want a Good Night’s Sleep? Don’t Overthink It.

It’s one of the most common problems there is … not getting enough sleep. Maybe we’re trying to pack too many waking hours into our busy days at the expense of sleep, or maybe too much stress is keeping us from turning our brains “off” at night. Whatever the reason, lack of sleep not only can keep us from operating at peak performance, but it can also have a negative impact on our physical and mental health.

And as caregivers, we’re very good at overthinking things. The combination of long, hard days and not being able to quiet our thoughts at night can set us up for a variety of sleep problems, from restless sleep, to not being able to fall asleep, to waking up in the middle of the night and not being able to get back to sleep.

For me, I usually don’t have any trouble falling asleep … but I often struggle with getting BACK to sleep after waking up in the middle of the night. If I’ve had a rough caregiving day, I often wake up with thoughts racing through my head about “what if?” ... “what did I forget to do?” ... or “what do I need to do?”

I’ve found that meditation, deep breathing exercises, and progressive muscle relaxation can help me calm my mind and body and prepare myself for restful sleep. I had to be sold on the benefits of meditation, but once I learned a few techniques, I found some go-to meditations for whenever I wake up in the middle of the night, and they work like magic. My favorite breathing exercises are Box Breathing (breathe in for a count of 4, or whatever is natural for you, then hold for 4, then breathe out for 4, and hold for 4 again) and 2-to-1 Ratio Breathing (exhalation at a duration twice as long as inhalation, starting with 2-1 breathing, progressing to 4-2 breathing, then 6-3 breathing).

Good sleep hygiene also helps prepare your body for sleep. This is a series of steps you can take every night to ensure that your body and brain get enough time to rest and recharge. Again, it’s important not to overthink things … keep your sleep routine consistent and simple. Helpful sleep hygiene can include making sure your bedroom is dark and quiet, limiting stimulants such as caffeine and alcohol before bedtime, using your bed only for sleep, turning off screens that emit blue light at least 30 minutes before bedtime, and avoiding naps during the day.

Think of what YOUR dream sleep space would look like, and then create the best sleep situation you can for a good night’s sleep. It’s one of the best things you can do for yourself.