Your Emotional Eating Toolkit: Sleep Habits

This blog post is the one of a series where we’re giving advice on tools you can try and see if they are worth adding to your ‘toolkit’ when you’re faced with emotional eating. Some tools will work for you and others you won’t find as helpful—check out our previous posts here and give some of them a try!

Getting a good night’s sleep plays a crucial role in maintaining a balance in our body and mind. It’s so easy to get caught in a bad sleep cycle: we wake up to a day that feels like an emotional rollercoaster and makes us eat emotionally as we try and counteract the effects of tossing and turning the night before. Overdoing it on these tasty stimulants—sugar, carbs, coffee, and soda—can not only add to those feelings of up and down but also prolong being stuck in the cycle, leading to another terrible night’s sleep and more emotional eating.

We have totally been there! Sometimes it’s anxiety that keeps you from falling asleep, or it maybe your partner tossing and turning wakes you up during the night, or maybe you just can’t get comfortable. So, how can you get off of this rollercoaster when it seems like you may never have another good night’s sleep again?

There is no one-size-fits-all for getting good sleep, but we’ve gathered a list of things you can try and see if they help you get a better sleep more consistently (remember: perfection is an illusion, we can’t expect to sleep well all the time!). Some of these you may have heard before but are worth repeating in case you haven’t tried them yet, and others may be something new to consider. Give one or a few a try and see if they help you feel more refreshed in the morning!

• Create a routine. This is probably a tip you’ve heard, but there are so many ways to make your bedtime routine a practice of self-love that is specific to your own needs. Start by setting a time to turn off your lights but be flexible with it if you aren’t actually tired one night (being strict with the time may create more anxiety--the opposite effect!). While putting aside electronics before bed can be helpful, if watching a funny show helps you fall asleep quicker, then there isn’t a need to do so. Try coming up with a few ideas of things you enjoy to try: a bath, journaling, colouring, stretching or deep breathing, it can be as simple as washing your face or reading a book. Try experimenting with one or two new actions for a week or so and see if they are helping you sleep better.

• Evaluate your nighttime snacks. There is NO problem with eating after dinner—it is a myth that you need to stop eating at 7:00 p.m.—but getting curious about how your chosen snacks might be affecting your sleep is a good place to start. Maybe having chips before bed doesn’t bother your sleep cycle, but ice cream keeps you awake for a long time. That doesn’t mean you’ll never eat ice cream again; it just means you’re more mindful of how it might impact your sleep.

• Write your worries. An anxious mind can go into overdrive as soon as the light is turned off. You’re worried about the next day, the things you have to get done, trying to set reminders in your brain, hoping you’ll remember them in the a.m. But piling these on doesn’t help you settle down for the night; instead of feeling like you’re crossing things off your list, it grows and becomes unbearable for your mind to hold. Instead, keep a notepad next to your bed and write down your tasks and worries, getting them OUT of your mind so you can begin to quiet your thoughts. No need to turn on a light, just write as best you can. If you’re worried you won’t be able to read your scribbles the next morning, you can try journaling 20 minutes before lights out.

• Get out in the sunshine. Sunlight can help your body ‘set’ its natural rhythm for waking and sleeping which will help your body realize when it is time to go to bed at night—making you sleepy as the sun sets. Finding time throughout the day to get out for a walk or run, reading outside, or even a chat with a friend while sitting outside all count! Bonus: sunshine also boosts your serotonin which can leave you feeling more positive. Don’t forget to practice sun safety, like wearing sunscreen, when you’re outside.

• When in doubt, ask for help. If you feel like you have gone too long without quality sleep, it can be helpful to ask for help. Your doctor can provide additional, and specific-to-you advice on what may be keeping you from falling and staying asleep. If this option adds to your anxiety, know that sleeping solutions don’t have to necessarily mean over-the-counter medications (and you can say no to being weighed in the doctor’s office).

Remember, try and not pressure yourself into expecting quality sleep every night—this can have the opposite effect! Life events, like an important work presentation or leaving on a trip the next day, will inevitably get in the way of sleeping soundly. Starting to make small changes to your sleep habits can have a positive effect not only at night, but how you feel and act the next day—leading to you feeling more emotionally supported!

💛 Your peace awaits.