If you are a highly sensitive person (HSP), you may be prone to sleep problems and wish you knew “how to solve this”. This may be due to their hypersensitivity to noise, light and other stimuli. HSPs may also have difficulty winding down at night and can be easily aroused by sleep. As a result, you may have poor sleep health.
There are a few things you can do to help improve your sleep as an HSP. In this article you’ll find out everything you need about highly sensitive people plus natural and science-based ways to change it!
What Is a Highly Sensitive Person (HSP)?
Being a highly sensitive person with sleep problems is not a disorder, but rather a trait that is determined by your genes. HSPs make up approximately 20% of the population and are more commonly found in women, according to Dr. Elaine aron.
If you ever wondered “what happens in the brain of a highly sensitive person”, studies have shown that HSPs have a different brain structure than non-HSPs. For example, HSPs have a larger anterior cingulate cortex, which is responsible for processing emotions.
HSPs tend to be more introverted than non-HSPs and need more alone time to recharge. This is because they are constantly processing information and can become easily overwhelmed. HSPs are also more likely to be empathy, meaning they can understand and feel the emotions of others.
If you think you might be a highly sensitive person, there is no need to worry. Being an HSP has many advantages. HSPs are often creative, intuitive, and deeply compassionate people. They are also more likely to appreciate the little things in life and have a strong sense of intuition, however, highly sensitive people have specific sleep needs.
Highly sensitive person sleep problems
Good sleep is important for everyone, but do you know why good sleep is more important for HSPs? This is because getting enough rest can help offset some of the challenges that come with being highly sensitive. When you are well-rested, you are better able to deal with sensory overload and manage your emotions.
Some highly sensitive people find that sleeping with a fan or white noise machine can help block out excess noise. Earplugs can also be helpful. If you are sensitive to light, you may want to invest in a sleep mask.
Having a regular sleep routine can also be helpful for highly sensitive people. This means going to bed and waking up at the same time every day, and avoiding caffeine and alcohol before bed. Exercise can also help you sleep better.
If you have trouble sleeping, it is important to pay attention to your health, as poor sleep can impair several functions of the body. There are scientifically proven ways to improve your nightly rest, test now to sleep well!
How many hours of sleep do HSPs need?
Some HSPs may need as much as 10 hours of sleep per night. But there is no magic number of hours that all HSPs need, but most need more than the average person.
Highly sensitive people (HSPs) need good sleep in order to function properly. They are more easily overwhelmed by stress and need more time to recover from it. This is why it is important for HSPs to get enough sleep.
Getting enough sleep is important for everyone, but it is especially important for HSPs. If you are a highly sensitive person and live with sleep deprivation, make sure to get the rest you need in order to function your best.
Why does HSP find it so hard to sleep?
If you are a highly sensitive person (HSP), you may find it more hard to sleep than those who are not. There are a few possible reasons for this, such as stress, anxiety and depression, blurred Emotional Boundaries, and others:
Stress, anxiety and depression
Stress, anxiety, and depression can hinder the hypersensitive person from getting to sleep, since these disorders can increase sensitivity to light and sound, as well as increase nervous system activity.
This is probably due to the higher startle response, reading anxiety differently than experienced by many.
HSP and its sleep problems can be related even to small attitudes from others, such as a misinterpreted criticism or comment. This drives the body into a hyperactive state, increasing cortisol levels and activating the escape response, or freezing the person.
With this body reaction, it becomes impossible to have a good quality of sleep or at least fall asleep. Fortunately there are natural, science-based solutions to help with all this stress, anxiety, and even help with the symptoms of depression.
Blurred Emotional Boundaries
Dark Emotional Boundaries can influence a Highly Sensitive person’s sleep problems, making them feel overwhelmed by their emotions.
This can lead them to feel anxious and stressed, which can make it difficult to fall asleep and stay asleep. Highly Sensitive people may also be more sensitive to noise and light, which can also disrupt their sleep, as mentioned earlier.
It is important to set your emotional boundaries not just because you are an HSP, but to live freely and lightly.
This definition is uniquely personal and should be done through clear and objective conversations, with respect and empathy.
The highly sensitive person is more prone to sleep problems due to over-stimulating activities that can influence their sleep. But remember, it is indicated for everyone to reduce external stimuli at night time.
Activities can include using electronic devices, working on a computer, or watching television. Bright lights and constant stimulation can cause the highly sensitive person to have difficulty falling asleep and staying asleep.
The light emitted by these devices can stimulate the brain and impair the production of melatonin, which can make the process of falling asleep more difficult. In addition, excessive use of electronic devices can cause anxiety and stress, which can also get in the way of sleep.
We must also remember that close to bedtime is not the best time to start an important discussion, it’s time to put sleep hygiene into action!
For HSP people, good sleep hygiene is essential in order not to get stressed and too tired during the day. This way they can have a more productive day with fewer problems.
In objective terms, sleep hygiene is a set of practices that help you get a good night’s sleep. They include things like:
- Determining a time to go to bed and wake up;
- Leaving your cell phone, laptop, or tablet on silent;
- Setting aside time to relax before bed;
- Limit drinking caffeine or alcohol;
- Take care of your environment, such as temperature, sound, etc;
You can check out other sleep hygiene do’s and don’ts and put them into practice today. Experts say that good sleep hygiene is important because it helps you stay active and productive during the day, so take care of your sleep health now through the solutions we’ll show you below.
5 Ways to Combat Common Sleep Issues of Highly Sensitive People
As a highly sensitive person, you may find it difficult to relax and get a good night’s sleep. There are a number of things you can try to help you relax and get the rest you need, so we’ve separated 5 Ways to Combat Common Sleep Issues of Highly Sensitive People! You can solve this.
Maintain a healthy diet
Maintaining a healthy diet is important for everyone, but it can be especially important for highly sensitive people. This is because a healthy diet helps keep the body and mind balanced, which can help improve sleep.
Eating nutrient-dense foods and avoiding sugars and saturated fats can help keep energy levels stable, which can prevent people from feeling sleepy during the day. In addition, taking an adequate amount of vitamin B complex can help improve sleep quality.
A healthy diet can also help decrease stress and anxiety, which can interfere with rest. Eating a variety of fruits, vegetables, whole grains, lean proteins, and low-fat dairy products can help keep your body and mind healthy, which can contribute to better sleep.
Get more sleep
HSPs tend to be more sensitive to their own and other people’s emotions. This means that they are more likely to feel overwhelmed or emotionally exhausted. Getting more sleep can help an HSP feel more balanced and well-rested.
To do this, you should build habits that will help you during your nightly rest, from sleep hygiene, already mentioned, to sleep supplements and who knows brown noise for sleep.
Invest in supplements for sleep
There are several different supplements that can help you sleep better. If you have trouble sleeping, you may want to consider investing in one or more of these supplements, as they have a scientific basis for their action and you are not at risk of suffering from the side effects found in medications.
Some of the most popular supplements for sleep include:
- Melatonin: This hormone is good for HSP because it helps regulate sleep and circadian rhythm.
- Chamomile: Chamomile is a plant with multiple health benefits. Its tea is relaxing, helps you sleep, and relieves sore throat, among others. Chamomile supplementation is even more potent, it helps regulate the nervous system, increases the production of neurotransmitters, and is a natural antidepressant.
- Lemon Balm: Lemon Balm supplementation is good for HSP because it helps suppress stress and anxiety. Science has also shown that Lemon Balm can help improve mood and increase alertness and concentration.
- Passionflower: Passionflower has a calming function by increasing the activity of gabaergic receptors, an essential action for highly sensitive people. Studies show that serotonin is important for maintaining a good mood and regulating sleep.
- Lavender: Lavender is a popular essential oil and herbal supplement. Some studies have shown that lavender can be effective in treating anxiety, depression, insomnia, and other health problems. Lavender is also used in aromatherapy and can have relaxing and calming effects.
In addition to these, there are several different supplements that can help you sleep better. You can take a quick quiz and find out which one suits you best, check it out!
HSPs can reduce stress by creating a safe and free zone where they can relax and recharge their energy. This is done by creating a peaceful and protected environment, away from the chaos and stress of the outside world.
Within this safe zone, HSPs can allow their sensitivities to be freely expressed, without fear of judgment or criticism. In addition, HSPs can use relaxation techniques, such as deep breathing and meditation, to maintain lightness.
It is important to have a secure support network, whether family, friends, or others. This is because letting off steam is part of “de-stressing.” Another interesting habit is to combine natural solutions that help control stress and anxiety, such as Valerian and Lemon Balm.
Get regular exercise
Exercise is a great way to reduce stress and promote better sleep. However, it’s important to avoid exercising too close to bedtime, as this can make it difficult to fall asleep. If possible, try to get your exercise in early in the day.
When we are intentional, we choose during the day what can help us during the night. So know that even if you are a highly sensitive person sleep problems, you can solve this! You can be productive, control your emotions and sleep well.