How to get a good night’s sleep if you’re stressed
Nearly one in five (18%) people have lost sleep over surging prices in recent months. A quarter said managing their finances is the leading cause of stress at the moment, according to a survey by Shawbrook Bank.
Almost nine in 10 people are worried about the cost of living crisis – and one in 10 reported seeing their monthly expenses on basic items rise by more than £300.
With the extra pressure of budgeting for rising living costs, how can we make sure we are getting a good night’s sleep – so we’re in the best position to deal with these growing issues?
1. Set firm boundaries
Having firm boundaries in place might help your sleep cycle, and you might want to set aside a period of time before bed to not think or do anything related to money.
Dr Deborah Lee, medical writer at Dr Fox Online Pharmacy (doctorfox.co.uk), says: “It’s so easy – especially when consumed by money worries – to obsess about it around the clock. Make sure you ‘clock off’ in the evenings, to ensure you get enough sleep.”
2. Practise mindfulness
Focusing on your breathing may help to calm your body and aid sleep.
Lee suggests this short exercise: “Sit quietly and breathe out slowly and deeply. Think of your five senses one by one. Take a minute to concentrate on each one. Hearing – can you hear three different sounds? Vision – can you see three different colours? Taste – can you taste three different flavours? Smell – can you smell three different smells? Feel – can you feel three different sensations?”
Aside from breathwork, Abdullah Boulad, behavioural specialist and CEO of The Balance (balanceluxuryrehab.com), recommends “taking a 30-60 minute walk, especially before going to sleep”.
He says this “not only physically makes you tired, but walking is great for clearing your mind before bed”.
3. Journal your worries away – or at least quiet them a little
If you have a thousand moneyrelated thoughts going through your brain when your head hits the pillow, journaling may help rationalise your fears and gain clarity on complex issues.
4. Limit screen time
Social media is awash chatter about the cost of living crisis – not something you necessarily want to see right before you go to sleep. “Switch off computer screens, mobile phones, TVs and laptops, several hours before bedtime,” Lee says. “These emit blue light, preventing the release of the sleep hormone melatonin.”
5. Make your room a ‘money-talk free zone’
“Opening up and speaking about your problems – whether that is financial or any other issue you may have – is beneficial in many ways,” says Boulad. But, for better sleep, you might want to skip the money chat just before bed.
“Save these conversations for during the daytime,” says Lee.
“And do not check your bank balance just before you go to bed.”