Learn how to calm sensory overload before bedtime with simple tips like reducing screen time, creating a quiet sleep environment, practicing relaxation techniques, and building a calming nighttime routine for better sleep.
It’s the end of a very long day and the lights have gone out. Still no solace in sight. Sensory overload will just not allow one to find peace. Too much of bright lights, loud noises, or aggressive scents, or in some extreme cases the sensation of some types of fabrics, can leave one with their nerves completely disjointed. And unfortunately, rather than simply relaxing and going to bed, sleep is the last thing the person feeling like this gets to experience. That person could either begin to pace, fidget, or otherwise be unable to remain still.
It is encouraging to realize that stretching out that simple bedtime ritual eases the stress and induces more relaxing sleeping time. Since everybody has a different coping mechanism towards sensory overload the practice of a method that works for one will have great significance.
Starting that bedtime ritual off with reduction of the light is advisable. The brain can be kept active by bright overhead lighting so it is helpful to change such lighting to dim lights or lights depending on the time. It would also be good to refrain from looking at bright screens before going to bed or use screen applications which reduce the strain from the blue light in case of any necessity.
Another useful tip would be to quiet the sleeping area. In the event that noise from outside is annoying, a fan on, or a white noise generator, or the sounds of nature – inaudible to others, comfortable for you – might prove a good decision. As for persistent noises, certain individuals, for example, find wearing ear plugs to be useful.
Besides that, in cases where an individual has a heightened sense of intolerance to external irritants, it is necessary to plan a restrictive clothing and bedding. Cotton clothes that are not only airy but also not overly elastic in nature are very comfortable to people. Some prefer the spread of thin, open blankets as they find it easier, but it is quite normal for others to go under a heavy warm blanket and feel more relaxed. If you are going to use it, make sure that the weight of the blanket is suitable for you, and consult your healthcare carrier if you have any health issues that might preclude you from its use.
Relaxing at night can be achieved through a hot bath or shower which helps to soothe the muscles and traumatize the autonomic nervous system. The slight shock that one’s body experiences while changing temperatures from hot to cold after a hot shower may equally contribute to the enhancement of the desire to rest or sleep.
A brisk walk is yet another cure to tame an overloaded intellect. Breathe in gently through your nose for four counts, then hold it before breathing out gently through your mouth over six counts. Do this several times until your breathing eases and feels calm.
If Gentle stretching cannot help you, how about a simple Five Pose Yoga, which might assist one in releasing stress that accumulates throughout the day. Since it also involves focusing on the body’s structures and movements, you should add some balance stretches and exercises incorporating your hips and legs before bed.
And some people draw relaxation from familiar smells like, lavender or chamomile. Provided aromatherapy is something you practice and are not known to have allergic reactions to the aforementioned scents, try rubbing a little bit of the main essential oil into a diffuser or pillow.
Practicing mindfulness and indulging in meditation cannot harm either. Spend a few minutes focusing on your breath, be led by a relaxation tape, or just be aware of your actions without commenting on the thoughts in your head. These strategies will allow you to give the irksome chatter in your head some rest.
It would also be advisable to give caffeine a rest after a particular period of the day and have a light supper a few hours before sleeping time. The consumption of heavy meals and caffeine affects sleep quality and makes it more difficult for the central nervous system to get some rest.
Lastly, don’t forget that every movement and stimulus are perceived differently by everyone. Try to take note if a particular activity puts you at ease, or if it increases your anxiety. Eventually, you will figure out a sequence of activities before bed that you are most comfortable with and one that leaves you at the end of the day without any tensions.
If Hyperacusis bothers your slumber or interfering with your daily activities, you should consult a healthcare provider or an occupational therapist. They will be able to help identify your triggers and recommend solutions that are specific to your needs. By being determined and adhering to every day activities, it is possible to create a tranquil bedtime and lead to better slumber.
