Christian Therapist for women with anxiety and trauma throughout CA & TX

Ibinye Osibodu-Onyali 6/5/24 Ibinye Osibodu-Onyali 6/5/24

A simple 4-step soothing nighttime routine for highly sensitive people

Highly sensitive people are especially prone to feeling stressed out, cranky or overwhelmed when they do not get enough sleep (I know this all too well). It might take you longer to settle in at night, and you might notice that you need more sleep that your adult counterparts.

So if you notice that you need more than 8 hours of sleep- know that it’s totally normal. Here are some things you can do to set you up for a great night of uninterrupted sleep.

1) Take some time to unwind after your work day

One of the struggles that highly sensitive people often face is that there is difficulty transitioning from one activity to the other. For example, it might be hard for you to settle down when you come home from work. I don’t suggest you just plop into your bed and expect your body to shut down.

Rather, carve out 10 to 30 minutes engaging in an activity that can take your mind off all the stressful activities of the day. This can look like eating a yummy meal, engaging on the phone with a funny friend, listening to some music and dancing as you go along, a podcast, prayer, changing out of your clothes, etc. You might have to try a few activities to figure out what will work for you. And if you don’t like baths (‘cos the internet seems to love bubble baths), you don’t ever have to take one.

P.S: If you are a parent to a little one, you might not have the luxury of carving out 30 minutes. Just do what you can. It gets easier. I promise!

2) Reflect on your day

Had a bad day? Well don’t just pull the covers over your head and expect your brain to forget. Many people spend about an hour tossing and turning in bed because they have not adequately processed the emotions that came up during the day.

It sometimes feels like your heart is pounding out of your chest as you think over the stressors of your day. Sit in a quiet place and allow yourself to do what feels natural- talk it through with someone if that helps. Some people like to pray about it. Others journal, still others talk to themselves about it.

Don’t sleep on talking to yourself. It sounds funny, but feels good.

3) Spend 5 minutes tidying up your bedroom

I often say that your bedroom is your sanctuary. It’s the place your tired mind and body get to spend a huge amount of time. It’s the place where cellular turnover happens. It should be a place of peace, calm and joy.

Highly sensitive people can easily get overstimulated with clutter. But the irony is that we can quickly create clutter when we are in a busy season or going through a lot.

But if you spend 5 minutes at the end of each day tidying up, you’ll save yourself some headache. Try this practice and watch your life change

P.S: I’m also an insomnia expert, so here’s a link to my previous blog posts on everything sleep.

4) Get rid of distractions

Before going into the bed, think of anything that could possibly wake you up from sleep (aside from little ones) and figure out how to silence those things for the next 8-10 hours.

This can include social media notifications, text notifications, television, your laptop, annoyingly bright lights, itchy sheets, labels in your pajamas, uncomfortable room temperature, etc.

The next time you lay in bed, think of things that have bothered you- then get rid of them. For example, if you notice that the sun hits you in the face every morning, consider closing the blinds before going to bed.

A soothing nighttime routine doesn't have to be elaborate or expensive. It’s just something you have to be consistent with.

What is 1 thing you have to do before going to bed? I’d love to find out.

If you’re a highly sensitive woman who is looking to finally understand sensitivity, learn how to manage overwhelm and stand up for yourself, click here to schedule your free 15-minute consult call with me. I’d love to connect with you.