Your sensitivity levels seem extreme compared to most of your friends and family. They’re not even limited to your thoughts, feelings, or emotions, either. You’re sensitive to lights and sounds. Caffeine and medications seem to hit you a lot harder. Even after hanging out with others, you feel exhausted.
If your day-to-day seems a little more challenging due to being a highly sensitive person, there’s a good chance you may be struggling at night as well. The dripping of a faucet. Worrying about a test or meeting in the morning. Cars driving by on your street.
These are all things that could interfere with getting a good night’s sleep. Here are some ways you can overcome sleep problems as a highly sensitive person.
Create a Comfortable Environment
As a highly sensitive person, your surroundings have a greater impact on you and your sleep. This is why is extremely important to create a comfortable environment.
Keep your room dark and cool. Invest in nice bedding, sheets, comforter, pillows, and a mattress. Your room decorations will be up to you and your preferences. Make it feel like home where you’re safe and secure.
Avoid Caffeine or Alcohol
Studies have shown that caffeine interferes with the production and release of melatonin, which can cause you to be more alert and awake at night.
Alcohol also has an effect on an important step in your sleep cycle. Rapid Eye Movement, or REM sleep, is disrupted when consuming alcohol.
Caffeine can affect anyone if taken too close to bedtime, but it has a stronger effect on highly sensitive people.
Follow a Bedtime Routine and Sleep Schedule
Incorporating a bedtime routine and sleep schedule can help you and your body fall into a natural rhythm. After some time, your body will start to recognize that it’s time for bed based on your actions and the time that you choose your bedtime to be.
Aim to start winding down at least one to two hours before bed. This gives your body and brain a reasonable amount of time to prepare for sleep.
Your sleep schedule could look like this:
- Take a shower
- Brush your teeth
- Comb your hair
- Complete a skincare routine
- Drink a cup of herbal tea
- Read a book for 30 minutes
Try to go to bed and wake up at the same time every day. Find a sleep routine and schedule that works best for you.
Try to Eliminate Your Stress During the Day
Instead of waiting to fix everything right before bed, aim to make your day-to-day a little easier, so the same applies at night when you’re trying to fall asleep.
There are a few things you can try to reduce your stress and anxiety during the day. Eat a well-balanced diet. Try to get your body moving for at least 30 minutes each day. Find your way outside at least once a day for some sun and fresh air.
Starting a journal can be a great way to get all of your thoughts, emotions, and feelings onto the pages of your book instead of holding them inside of yourself. Breathwork or meditation may also be a great way for you to take a few moments to yourself during the day to feel a little more in control.
Next Steps
It’s extremely important to get enough sleep each night, especially as a highly sensitive person. Getting a good night’s sleep is essential for every single person, no matter if you are a highly sensitive person or not.
If you’re struggling with being a highly sensitive person or need ways to cope so you can sleep better at night, click here to learn more about HSP treatment. You can reach out to me for a complimentary 15 minute consultation call.
