Getting a good night’s sleep in times of stress and worry

Getting a good night’s sleep in times of stress and worry

Throughout our lives we inevitably experience periods of stress and worry. During these times,
one aspect of our everyday life that can be seriously impacted is our quality of sleep. Unfortunately, 
once our sleep starts to be affected, this can actually produce more stress hormones during the 
day, so that we continue to sleep badly each night. It’s a vicious cycle that we need to try and break.

At Cyberjammies we’re passionate about helping people to sleep well and whilst we know our super-comfy
nightwear can help, we’ve been looking at other ways to help you get off to sleep and get a good night’s rest.

When you’re stressed or worried, it’s even more important to get into good habits. These
will set you up for a good night’s sleep and can help to break the cycle of stress and sleep
problems. Good sleep habits actually begin during the day, here are a few things you can try:



As you head into the evening, you can carry on preparing for a great night’s sleep by trying a
few of the techniques below (many of which are also just really nice things to do)

Time for tea:

Unless you know for certain that it doesn’t affect you, avoid caffeine before bedtime, as it
can keep you awake. Likewise, alcohol can disturb your sleep, so it’s worth trying to keep
this to a minimum or cutting it out completely, if you have sleep problems. Try instead to
drink a cup of herbal tea. Chamomile can have a soothing effect and we particularly like
some of the specific bedtime teas that are around such as Pukka’s night time.

Soak stress away:

Now we’re getting to the good bit. Having a relaxing bath before bed is a great way to
switch off from the day and put any worries aside. A warm bath has a soothing effect and
adding a relaxing bubble bath or essential oils, will add to the effect. Try to create a calm
atmosphere by lighting a candle and playing some chilled music.

Practice mindfulness:

To soothe a busy mind and get your body ready for sleep, you could try mindfulness or
bedtime yoga. Focusing on your breathing creates a calm feeling before bed and can help
you drift off into a deep sleep. If you’re not sure how to practice mindfulness, we
recommend the Calm app, which has meditation exercises specifically designed for sleep, as
well as some soothing bedtime stories too. If you’d like to give yoga a try, the Yoga with
Adriene channel on YouTube has some great videos which vary in length and have helpful
titles that tell you exactly what they’re for. We particularly like “Yoga for Inner Peace”.

Sleep scents:

Another great way to help you drift off into natural sleep is to use essential oils. Lavender is
well known for its soothing properties but other oils you could try include jasmine, rose,
bergamot or ylang ylang. Experiment with the ones you like the most and find relaxing. You
could use a burner, infuser or see if your favourite oil is available as a pillow spray.

Relax your way:

Not everyone will want a warm bath before bed. Others may not like essential oils and maybe
mindfulness just isn’t for you. If this is the case, then find something that works for you. Find a
way to distract your mind from its worries by engaging in something else before bed. This could be
listening to music, reading a book, knitting or doing a jigsaw puzzle, word search search crossword
Whatever it is, make sure it’s something that will completely distract you. There are no right or wrong
answers and you might want to experiment until you find your perfect wind down technique.