How to Actually Sleep During Election Stress
The election is over, yet stress and uncertainty linger. On one side, people hope the promises they voted for will be kept, while others are apprehensive, fearing some of the worst outcomes they’ve heard might become reality. If you’re lying awake at night, mind spinning with “what ifs,” you’re not alone. Sleep is essential for managing stress, so finding ways to calm your mind and get restful sleep is crucial for handling the days ahead.
Here, we’ll go over realistic tips that can ease post-election anxiety, improve sleep, and help you feel more grounded—even during these uncertain times.
Why Sleep Is So Important for Easing Election Stress
Sleep plays a huge role in helping us stay emotionally steady, mentally sharp, and less reactive—all critical when managing stress like election season can bring. Here’s why sleep is so important right now:
Balances Emotions: Sleep helps regulate mood and decreases irritability, which makes it easier to handle stress without feeling overwhelmed.
Improves Focus: Quality rest helps you stay focused and clear-headed, making it easier to approach challenges calmly.
Builds Resilience: Consistent sleep builds mental resilience, making it easier to manage the highs and lows without being thrown off balance.
By making sleep a priority, you’re setting yourself up to face election season with more peace of mind and energy.
1. Set a Digital Curfew to Avoid Overload
Let’s be real—constantly checking the news or social media feeds can quickly lead to overload, especially at night. Setting a “digital curfew” is a great way to protect your mind from last-minute stressors and get the good sleep you need to handle whatever comes your way.
How to Set a Digital Curfew:
Pick a Cut-Off Time: Choose a time in the evening, like 8 or 9 p.m., to stop checking news and social media.
Silence Notifications: Turn off notifications or use “Do Not Disturb” mode to avoid being pulled back into your screen.
Replace Scrolling with a Relaxing Activity: Instead of scrolling, try reading, journaling, or anything else that helps you unwind.
Setting a digital curfew lets your mind relax without the constant barrage of updates, helping you feel calmer and more prepared for sleep.
2. Create a Simple Evening Routine to Unwind
Building a relaxing evening routine sends a signal to your body and mind that it’s time to settle down. This routine can be as simple or as involved as you want—think of it as a set of habits that help you transition from the busyness of the day to a restful night.
Ideas for a Calming Evening Routine:
Take a Warm Shower or Bath: The warmth helps relax your muscles, and the cool-down afterward promotes better sleep.
Do Some Gentle Stretches: Simple stretches can release any tension, especially if stress has left your body feeling tight or stiff.
Try a Bedtime Meditation: Meditation can help clear your mind, making it easier to drift off peacefully.
By creating a consistent routine, you build a stronger association between these activities and winding down, which makes sleep come more easily.
3. Practice Progressive Muscle Relaxation to Release Tension
Progressive Muscle Relaxation (PMR) is a simple, calming technique where you tense and then relax each muscle group in your body. It’s great for releasing the physical tension that election stress can build up.
How to Practice PMR:
Get Comfortable: Lie down and close your eyes.
Start with Your Feet: Tense the muscles in your feet for a count of five, then let them relax.
Work Your Way Up: Move slowly up through each muscle group—calves, thighs, abdomen, arms, shoulders, neck, and face.
Focus on the Release: As you relax each muscle, imagine letting go of any stress or tension.
PMR helps calm both body and mind, making it much easier to fall into a restful sleep.
4. Use Guided Sleep Meditations to Calm a Racing Mind
If your mind just won’t stop churning with election-related thoughts, a guided meditation might be exactly what you need. Many meditation apps offer free or low-cost guided sleep meditations, with calming voices and imagery designed to help you drift off.
How to Use Guided Sleep Meditations:
Find a Calming Voice: Pick a meditation guide with a voice you find soothing.
Lie Down and Relax: Get comfortable, close your eyes, and focus on the guide’s words.
Stay Present: Let yourself follow the meditation, allowing it to help quiet your mind and settle your nerves.
Sleep meditations are designed to bring you into a calm, relaxed state, making it easier to leave the stress behind and sleep soundly.
5. Try Box Breathing to Calm Your Nervous System
Box breathing, or 4-4-4-4 breathing, is a simple but effective way to reduce anxiety and prepare for sleep. It helps regulate your nervous system, so you feel more relaxed and ready to rest.
How to Practice Box Breathing:
Inhale: Breathe in through your nose for a count of four.
Hold: Hold your breath for four counts.
Exhale: Breathe out through your mouth for a count of four.
Pause: Hold for four counts, then repeat.
Box breathing slows down your heart rate and promotes calm, making it a perfect tool to use before bed.
6. Be Mindful of Evening Caffeine and Heavy Meals
What we consume in the evening can make a big difference in how well we sleep. Caffeine, alcohol, and heavy meals can disrupt sleep, so it’s worth being mindful of what you eat and drink before bed.
Evening Consumption Tips:
Limit Caffeine After Lunch: Caffeine can stay in your system for hours, so it’s best to keep it to morning or early afternoon.
Choose a Light Dinner: A heavy meal close to bedtime can make it harder to fall asleep.
Opt for Sleep-Friendly Snacks: If you need a snack before bed, go for something light, like yogurt or a handful of almonds.
By managing what you consume, you’re helping your body prepare for restful, undisturbed sleep.
7. Keep a Journal by Your Bed for Late-Night Thoughts
If your mind tends to race as soon as your head hits the pillow, keeping a journal on your nightstand can be a game-changer. Writing down worries or to-do lists can help release them from your mind, making it easier to relax.
How to Use a Bedside Journal:
Write Out Worries or To-Dos: Jot down anything that’s weighing on your mind.
End with Gratitude: Finish by writing a few things you’re thankful for, shifting your focus from worry to appreciation.
Close the Journal: Set the journal aside, signaling that it’s time for rest.
This simple exercise helps you “clear the slate” mentally, so you’re not carrying stress into bed with you.
How These Tips Complement the Election Anxiety Relief Program
Sleep tips like these are powerful, but if election-related stress is still affecting your daily life, structured support can be a big help. The Election Anxiety Relief Program includes tools like Brainspotting sessions and guided meditations to help you manage stress and improve sleep throughout the election season.
Finding Real Rest Despite Election Anxiety
Election season doesn’t have to keep you up at night. With these sleep tips, you can protect your mental health, get the rest you need, and wake up ready to handle whatever comes your way. Whether you try box breathing, guided meditation, or a digital curfew, these strategies can help you reclaim peaceful sleep—even when election anxiety is running high.
If you’re interested in more support, explore the Election Anxiety Relief Program for additional tools to help you navigate this season with calm and balance.
