One thing I’ve noticed in many empaths and highly sensitive people is the tendency to be either a night owl or an early bird. If you regularly stay awake until 1 A.M. or later or wake up well before the sun rises, you may be experiencing this. I’ve always been a night owl. Even as a child, my mother said that I liked to stay awake late and sleep in. As a baby, it was common for me not fall asleep until after 10 pm. And when I was a bit older, I remember lying in bed many evenings trying to get to sleep with no success.
Even now, I prefer to keep later hours than most people. And I see a similar pattern…especially in those that are highly sensitive to energy. This is particularly true of my friends who are performers. I am very active in the theatre world in my town. And when I’m involved in a play or musical, it isn’t uncommon to have rehearsals that last until 9:30 or 10 pm. When it’s time for dress rehearsals, we are usually at the theatre even later!
But so many of my creative theatre friends are night owls and thrive in the evenings. Most have to adapt to earlier hours to accommodate conventional jobs. But if given the chance, they would typically stay awake later and sleep in. I know other people outside of the performing arts world who are sensitive and who are early birds. These people love getting up at 3:30 or 4 am before the world is awake. This is when they are most productive, and they thrive with this schedule.
Why does this happen?
Well, I believe that for most sensitives, it’s easier for them to navigate and decompress in the wee hours of the morning. There is a whole lot less energy going on in the world while people are sleeping. There is far less external stimulation happening during these hours. Few people are awake during these hours, so it allows sensitives to be in the world without all of the demands for their time and attention.
That time of night is a much more peaceful time to be awake. So it allows empaths to have the time to be with their own thoughts and emotions. It is so common for us to absorb the emotional energy of others. When that happens, it can be difficult to differentiate between the emotions of others and what we are feeling. During those quiet hours, we can reconnect with ourselves.
The importance of sleep
Whether you’re a night owl or an early bird, if you are sensitive, getting a good night’s sleep regularly is a must! Because we face higher levels of overstimulation than most people, we often need more sleep than non-empaths. Sleep is highly restorative for everyone. But those who are sensitive require sleep even more than others. Our bodies and brains need time during sleep to recover and recharge. During sleep, the nervous system has a chance to rest.
The nervous system of someone sensitive is more highly functioning than as much as 80% of the population. That is why it is so easy for a sensitive person to become overstimulated and overwhelmed. We just feel and experience everything so much more strongly than others do. Our nervous system desperately needs the time to rest and be away from so much external stimulation. So getting a solid 7-9 hours of sleep a night is a must! Unfortunately, because of the high level of stress and overwhelm many empaths face, sleep problems are not uncommon.
Ways to get better sleep
Avoid caffeine
As someone sensitive, you may already be more sensitive to the effects of caffeine. So be sure not to drink caffeinated beverages in the late afternoon or evening. If possible, you may wish to avoid them altogether.
Use softer lighting at night
Bright lights can be stimulating to your body and may prevent it from making enough melatonin to become sleepy. I personally turn off my larger lights and use strands of white lights and candles for a couple of hours before I head to bed.
Avoid too much TV or computer time right before bed
The light from your smartphone, TV, and computer decreases the body’s natural production of melatonin, which helps us to sleep. I stopped reading books on my smartphone at night and switched back to reading physical books in the evening. Doing things like scrolling social media or watching an intense movie or television show can also be overstimulating.
Keep the temperature of your bedroom comfortable
The temperature of your room definitely makes a difference when it comes to getting good sleep. If it is too hot or too cold, it will be much more difficult to go to sleep.
Drink a cup of herbal tea
Herbs such as lemon balm, chamomile, passionflower, and lavender are all natural and have relaxing anxiety-reducing properties. These herbs are also caffeine-free.
Meditate and do breathwork
This is particularly good if you are having problems with racing thoughts. Simply clear your mind completely, and focus on one word while you breathe deeply.
Make sure your bedroom is dark
Light from street lights, or even from a digital clock, can make getting to sleep more difficult. You can darken your room with special darkening curtains or even get a sleep mask. Whether you’re a night owl or an early bird, it’s important to create a regular sleep routine. Select a time to go to bed and stick with it! You can take a little time to read or journal before you turn the lights out. But be consistent! Make sleep a priority, and both your physical and mental health will benefit!
Not sure if you are highly sensitive? Take my simple quiz to find out if you are!
