Many HSPs struggle with sleep, and it is one of the most significant wellness factors for those of us with the trait of high sensitivity.
After working with and researching HSPs for many years, I have learned a lot and know good sleep is more crucial for HSPs than anyone else. I know I am a completely different person when I’ve slept well. I feel increased energy, balance, creativity, focus, and am healthier when I consistently sleep. Without enough sleep, I may feel sluggish, lack focus, feel irritable, and even lower my immune system function.
It can be hard to turn our over-active brains off and settle down. Whether you struggle with falling asleep or staying asleep, I hope this information helps you sleep well!
There are several things to be conscious of when wanting to improve sleep.
5 Steps To Do in the Same Order Every Night Before Sleep
Intentional Morning Routine and Daily Choices
Other Ways To Promote Better Sleep
“Your brain can be trained to anticipate sleep.”
5 Steps To Do in the Same Order Every Night Before Sleep
If you do the same 5 things in a row every night, your brain recognizes and prepares for sleep.
Process your day through journaling. It gives you a chance to process what you feel and need, so you don’t ruminate as soon as your head hits the pillow. We take in so much information throughout the day that needs to be processed, and if you don’t process it during the day, your brain will try to do it when you want to sleep! Think about what you need. Write down what your priority is for the next day. I like writing things down to get it out of my head and know that it is there for me tomorrow, and my job now is to rest my brain.
Practice a slower, quieter state of mindfulness. Begin to pay attention to slowing down the nervous system consciously. Walk slower, move slower, and get quiet. Having this high sensitivity trait is a sensory processing sensitivity, so you want to begin to quiet all the senses intentionally. Think of it like slowing down a motor. Take the foot off the gas pedal, focus on breathing. Hopefully, you have already downloaded my free guide to calm the HSP brain.
Enjoy a warm bath or shower. Heating your core body temperature and then entering a cool bedroom helps the body move into a sleep state. Many HSPs love using Epsom salts in the tub, perhaps also adding lavender essential oils. I take an hour bath every evening, and it’s so comforting and relaxing. Part of the time, I process the day, and part of the time, I meditate.
As you enter your bedroom, it should be cooler temperature, relaxing and soothing to you. This is a quiet time for you and not time to take anything else in. Many HSPs enjoy using magnesium lotion and rubbing it on their feet or armpits. It often promotes sleep, but experiment with just a little initially as some people experience stomach upset if too much is applied. As always, check with your doctor about anything you might use. Or you might like to gently massage some soothing lotion or essential oils with lavender on your body. An intentional, slow, loving massage on your arms, legs, and feet, for example, can feel good.
Listen to something soothing, such as my HSP Meditations. Use a headset, so it’s all you hear. At this stage, your body is aware that it is time to relax. It’s time to be still and gently drift off to sleep. As you lie in bed, practice telling yourself that everything is ok and it’s the time to rest. Even if you don’t fall asleep, don’t panic at this stage and look at the clock worrying. Instead, remind yourself that resting is good even if you aren’t asleep yet. If you are practicing being soothing at this stage, you will likely slowly drift off to sleep.
Intentional Morning Routine and Daily Choices
Your brain is impacted by how you wake up. If you wake up startled by an alarm, reach for your phone, and immediately jump into work or to-do mode, your brain will likely wake you up in the night in anticipation of the upcoming stress. In contrast, if you wake up naturally with no alarm, slowly stretch, and have a quiet morning, your brain will learn how to relax while asleep. This may take time to adjust to and make changes in your lifestyle, but it is so worth it!
Wake up naturally with no alarm clock. (Sleep at a time that allows that). Be consistent that you sleep at the same time.
Slowly stretch before getting out of bed.
When you do get up, move slowly and mindfully. Do not check the phone or news. You should feel in a calm, peaceful state. If you have to get up before others to accomplish this, then sleep earlier.
Enjoy some time to yourself in the morning that is unstructured and giving yourself time to connect to your inner world alone. I love sipping warm tea and being on my porch, watching the birds and connecting to nature. Some HSPs enjoy meditating at this time as well.
Check-in with yourself throughout the day to stay conscious of what you need. Every time you go to the bathroom, ask yourself two questions. "How am I doing, and What do I need?" If you continually process your day, you won’t have so much to process when trying to sleep! Don’t save it all for nighttime.
Other Ways To Promote Better Sleep
When we are intentional and aware throughout the day, we make choices that improve our sleep.
HSPs need quiet, unstructured, alone time every day to rest the sensory system, and without it, you will likely have difficulty turning off your brain at night. You can learn more about that in my article, Alone Time is a Medical Necessity for HSPs
This brilliant idea came from a member of my Sensitive Empowerment Community. As a couple, they instill ‘quiet time' between 9 pm and 8 am (corresponding with relaxing at bedtime until breakfast ). She shares, “Because we've both done long silent meditation retreats, we enjoy and know the benefits of this practice but it's tricky to remember each night after a full day of input! “ If they think of something they want to say during these hours they write it all down and re-evaluate if it's worth sharing the next morning. “This longer window of silence allows us to settle into sleep and awaken with our own rituals before taking in anything external. Still a work in progress but we're seeing the benefits to our wellbeing!”
Turn off your device notifications during the day. Every time you hear the “ding,” your brain goes into to-do mode, and your mind doesn’t need anything more “to-do.” I only have my phone set to alert me if my children or partner contact me. Everything else gets checked when I go online.
Do not keep your phone near your bed as many HSPs are impacted by Electromagnetic hypersensitivity (EHS). I suggest putting your devices away on airplane mode in another room where you don’t see them or access them 2-3 hours before sleep.
Plan to be in bed for 8-10 hours. HSPs often need more sleep and more rest as a result of everything you take in sensory-wise.
Get consistent and sleep at the same time, and at a time that allows you to wake naturally with no alarm clock.
Use earplugs and sleep in a dark, cool room. I love Macks silicone earplugs and use them every night!
A weighted blanket is incredibly soothing for the sensory system too. I love sleeping with mine and feel so relaxed with it!
Stay off social media and read rather than watch the news, but just enough to stay informed and not so much that you are feeling emotionally wounded by it. Social media is like zapping your brain continuously, and the less you do it, the better. It’s why I LOVE that my Sensitive Empowerment community is NOT on social media, and that was an intentional decision, so there are no ads and constant bombardment of our energy.
No caffeine after noon or at all, depending on how sensitive you are to it. (Many HSPs are more susceptible to caffeine impacting sleep).
Avoid alcohol (While alcohol can sometimes feel like it helps you fall asleep, it can disrupt the deep sleep cycle you need).
No screen time a few hours before sleep. The light from your phone or computer late in the evening signals to your brain that it is daytime! If you have to look, use blue-light-blocking glasses.
Don’t work just before sleep. Your brain needs several hours of slowing down before bedtime.
Don’t watch or read anything overstimulating before sleep.
While I don’t recommend relying on taking something to sleep for HSPs, many natural supplements and herbs have helped HSPs. It’s best to try to do sleep training first. Still, suppose you are having a lot of extra stress, life changes, menopause, etc. In that case, I believe it’s best to try natural options before harsher prescription medications that might impact the sensitive system. I have discussed natural options with an HSP Dr, herbalist, and psychologist, and these can be found in my course, Blooming Brilliantly, if you want to learn more.
Some HSPs do well having some protein before sleep as it can help stabilize blood sugar and help some people stay asleep longer. But a larger meal should be earlier and not just before bedtime.
Enjoy a quiet walk in nature every day because it is incredibly healthy for the sensitive system!
If you are consistent with these intentional and conscious choices, you can improve your sleep over time, and that makes everything better. Your mood, energy, and health will all improve!
These Also Help With Great Sleep
This wearable device uses gentle “Touch Therapy” vibration to activate calm and Improve sleep.
My favorite soft sheets and cozy clothes are Oprah’s favorites too. Use the following link to get 40% off: cozyearth.com/JULIEBJELLAND These sheets and close are SO soft and feel SO good sensory-wise! Every single night I love these sheets and feel such a sensory pleasant feeling. I also LOVE their soft bamboo clothes. I’ve heard from lots of HSPs who are sensitive to materials and love these too. I’ve had my sheets and clothes for a few years now washing regularly, and they are still soft, so that makes it worth it to me.
A weighted blanket — This is my favorite.
A good quality mattress: click here to see my favorite — This bed is amazing. 1-year free trial, 25-year warranty, it’s organic, carbon negative, made in California, award-winning, recommended by a posture movement specialist and my back doesn’t hurt anymore!
I use this firm mattress topper and this organic mattress pad protector.
These pillows have an adjustable fill so you can pick the thickness! They are from the same mattress company.
Cotton sleep mask (like this).
I love this Organic Magnesium lotion. I use a tiny pea size amount and rub it on my feet and it helps a lot!
Lavender Essential Oils like these can be added to lotions, on even a little on your pillow. Many HSPs find it helps them sleep.
My favorite earplugs (silicone ones like these).
Quiet Your brain
If you struggle with an over-active brain and have a hard time with high stress and anxiety. In that case, my brain training course can help or if you struggle to set boundaries and prioritize yourself, my Blooming Brilliantly course helps, plus offers some natural and holistic options recommended by HSP experts. My HSP Toolbox course gives daily tools to support your sensitive nervous system.
My online courses for HSPs have been helping thousands of HSPs all over the world. When we learn how to care for ourselves in the right ways as HSPs, we sleep better! My mission is to help you thrive to your fullest potential, which starts with getting GOOD sleep! It’s one of the most important pieces for HSPs especially.