Stress and Sleep: Breaking the Cycle

Lying awake at night going over tomorrow's problems is one of the most common complaints we hear. Stress makes it hard to sleep, and a bad night makes the next day more stressful. Here is how to break the cycle.

Keep a steady rhythm

• Same wake-up time every day, including Sundays
• Morning sunlight for 10–15 minutes
• Avoid long naps after 4 pm

Wind down for 30 minutes

• Dim lights and put away screens
• A warm bath or a quick foot massage with oil
• Light reading or soft music

Watch what you eat and drink

• Tea and coffee only before 2 pm
• A light dinner at least two hours before bed
• Warm milk with a pinch of nutmeg or haldi is a traditional bedtime drink

If you cannot sleep

Do not stay in bed tossing and turning for more than 20 minutes. Get up, sit in dim light and do something calm until you feel sleepy, then return.

Write it down

Keep a notebook by the bed. Write the worry and one next step. The brain relaxes when it knows the thought is saved.

Relaxation therapies

Many guests book Shirodhara or an evening aromatherapy massage when sleep has been poor for a while.

If sleeplessness lasts more than a few weeks, or you snore heavily and wake up tired, please see a doctor.