4 relaxing ways to beat Budget stress and fall asleep

On 30 October, Keir Starmer’s government will deliver the first Labour Budget in 14 years. There are already suggestions that taxes will rise and allowances will be cut, so you might worry about how it’ll affect the money in your pocket.

Starmer has already commented that closing an economic black hole, the October Budget will be “painful” and warned it’d make some “big asks” of the public. So, it’s not surprising if your stress levels have increased and it’s affecting your sleep. 

In fact, a survey from the charity Anxiety UK found that 4 in 5 people experiencing poor sleep said general anxiety was to blame.

This is because stress can cause heightened cortisol, which may mean you take longer to drift off to sleep. And a lack of quality sleep could lead to you feeling even more stressed – creating a vicious cycle.

So, if your thoughts are racing when you’re trying to drift off, whether it’s the Budget keeping you up or something else, read on to discover some sleep-inducing tips. 

The perfect routine could be the key to falling asleep

When you’re feeling stressed, accept that getting a good night’s sleep is going to be more difficult. But that doesn’t mean it’s impossible. A routine and these handy tips could make all the difference.

1. Limit your screen time

Research suggests that the blue light emitted from electronic screens, like phones and computers, could disrupt your sleep cycle. Turning your screen off an hour before bedtime could reduce cortisol – a hormone that makes you feel awake.

It’s not just blue light that could affect your sleep either, but the content too.

Take TikTok, for example. The social media app immerses you in a video content loop that contributes to a racing mind and a feeling like you can’t stop. Algorithms suggesting content that matches your interest could keep you watching for longer than you plan to.

If binge-watching your favourite shows is a must before you head to bed, consider what you’re watching.

Steering clear of anything suspenseful or is going to raise your heart rate is a must. You might also want to skip shows that end on cliff-hangers or have unresolved plotlines that could keep you thinking after you’ve switched the TV off.

Instead, choose a show simple:

• Funny, such as your favourite sitcom
• Repetitive, like The Great British Bake Off
• Trashy, such as Love Island.

These types of programmes could give your brain a break and help you zone out in front of the screen

2. Choose the right drink

“Nightcap” might be commonly associated with a hot toddy or other classic cocktails, and it can be particularly tempting if you’re feeling stressed. But it’s not always the best option just before you hit the sack.

Alcohol may initially help you fall asleep faster. Yet, it could also reduce REM (rapid eye movement) sleep, which might impair your cognitive process. In turn, this could lead to difficulties in concentration, emotional regulation, and irritability.

Indeed, scientific research published by the National Library of Medicine found a link between higher rates of alcohol consumption and prolonged inconsistent sleep schedules.

Rather than reaching for your favourite tipple, consider making a soothing herbal tea, like chamomile, or making the viral “sleepy girl mocktail” with magnesium.

3. Create a wind down routine

Implement a nightly routine that helps you to unwind and start to relax. Find something that works for you, whether that’s having a warm bath, putting on cosy pyjamas, or settling down with a book.

One technique you could make part of your routine is “finger breathing”. This form of self-hypnosis could help you create a calmer state of mind – perfect if you’re worrying about the Budget or other life stresses.

4. Go to bed at your usual time

When you’re worrying about getting a good night’s sleep, you might be tempted to head to bed earlier than usual. After all, having more time in bed might sound like it’s a great way to get more sleep.

Yet, it could have the opposite effect – heading to bed easier could give you more time to worry and make sleep more difficult.

As well as sticking to your usual bedtime, don’t be afraid to reset your mind if you’re not asleep within 30 minutes. Instead of lying there becoming more restless, getting up to read, listen to a podcast, or try a meditation app could clear your mind and help you get some shut-eye.

References:

1. Autumn Budget will be painful, warns Starmer
2. Sleep survey reveals state of nation’s poor rest patterns
3. Sleep and Alcohol Use Patterns During Federal Holidays and Daylight Saving Time Transitions in the United States