Getting quality sleep is crucial for good health, particularly during and after cancer treatment. But sometimes, stress, anxiety and physical ailments can keep us from getting a good night’s rest. Lauren Liverman, LCSW, a Piedmont oncology social worker, shares tips for reducing stress and anxiety before bedtime so you can rest.

How sleep affects stress and anxiety

“To be our best during our waking hours, we have to decompress,” says Liverman. “There’s good research on the physical and mental health impact of sleep.”

She notes that not getting enough sleep can exacerbate anxiety and depression and make it difficult to cope with everyday stressors.

“Lack of sleep can affect your concentration and patience and make you more reactive than reflective,” she says.

This leads to a vicious cycle: Lack of sleep makes stress and anxiety worse, and being stressed and anxious makes it harder to sleep.

Journaling to get better sleep

If you have a lot going on in your life—such as work, health or relationship stressors—jotting down what’s on your mind can help alleviate some stress. Whether you do a big “brain dump” and journal your thoughts to get them out of your head or jot down reminders so you don’t forget tasks you need to complete, taking pen to paper can relieve significant stress and anxiety.

Try keeping a notepad and pen on your nightstand so you can jot down any worries or concerns that prevent you from sleeping. Then, you can address them the next day.

Lifestyle changes for better sleep

“Your lifestyle habits are important,” says Liverman. Here are a few adjustments you can make to get a better night’s sleep:

• Limit the amount of caffeine you consume, especially in the afternoon.

• Limit or avoid alcohol, which disrupts quality sleep.

• Don’t use tobacco products.

• Avoid eating a heavy meal or doing vigorous exercise within three hours of bedtime.

• Be mindful of the content you consume throughout the day, especially before bedtime. Certain types of content—such as the news or violent or suspenseful TV shows, movies or books—can overstimulate you and make it hard to rest.

• Turn off electronic devices 30 to 60 minutes before bedtime.

Try guided relaxation to fall asleep

A guided relaxation meditation can help you drift off to sleep. Liverman’s favorite type of guided relaxation is a progressive body relaxation scan.

“You can use the strength and wisdom of your mind to encourage your body to rest,” she says. “It can take some practice, but a lot of people find that once they try something like this, it’s really beneficial.”

Try a guided meditation on your favorite mindfulness app or search for one on YouTube.

Practice yoga postures before bed

As a yoga instructor, Liverman says certain yoga postures can calm the nervous system, priming your body for rest.

“Often, when people are dealing with stress and anxiety, their nervous system is in overdrive,” she says.

She suggests trying the following poses before bed:

• Child’s pose: From a kneeling position, sit back on your heels and reach your arms in front of you. Rest your forehead on the floor or toward the floor. Take a few deep breaths.

• Legs up the wall pose: Sit on the floor with your seat toward the wall. Lie on your back and stretch your legs up the wall. Or lie down in front of a chair, bend your knees and place your calves and feet on the chair seat. Take a few deep breaths.

“These are really simple tools that don’t take a huge investment of time, but can calm your nervous system and prepare your brain and body for rest,” she says.

Help yourself fall back asleep in the middle of the night

“One thing I hear from clients who are struggling with sleep is they feel anxious about being awake,” says Liverman. “Being awake when you don’t want to be can be very stressful.”

She recommends shifting the focus away from the fact that you’re awake and instead focusing on comforting your body. You could try a visual exercise, like imagining yourself napping in a comfortable hammock, or focus on finding the greatest amount of physical comfort possible:

• Adjust your body position to get cozier.

• Turn over your pillow and rest your face on the cool side of the pillow.

• Notice how your sheets feel on your skin.

• Tell yourself, “I’m resting my body and giving it a chance to relax. Sleep will come when it comes.”

• Try sleeping with a weighted blanket.

• Avoid looking at the clock.

“Shift your attention to something within your control, which is how comfortable you can make your body at this moment,” she says. “Eventually, you’ll fall asleep because you aren’t fixated on the fact that you’re not sleeping.”

If you continuously have trouble falling or staying asleep, talk to your oncologist or primary care provider.

Learn more ways to reduce stress and improve your well-being.