Reducing Stress So That You Can Sleep Better

Waking up after a sleepless night leaves you feeling lethargic, sluggish, and unable to perform as you normally would when it comes to daily tasks. It’s hard to concentrate on even the most mundane of things. 

A lack of sleep is a vicious cycle. Sleeplessness leads to feelings of stress, and the tension that causes results in an inability to sleep. Before you know it, one night of staring at the ceiling runs into another.

So, what can you do to make sure you get a decent night’s sleep?

Consider natural options

Before you go to the doctor and request a prescription for sleeping medication, explore alternative remedies that will help you. Often, sleeping is not the real problem; being able to relax so that you can sleep is.

Among the best essential oils for sleep reduce stress and anxiety. The top options for you are lavender, rose, ylang-ylang, and bergamot. You can add a few drops to your bath water or some carrier oil for a relaxing massage. Chamomile is also known for its relaxing properties and is most often ingested as a tea.

Get moving

Exercise is a critical component of regulating your sleep patterns. However, you should time your workout for earlier in the day as leaving it too late can prevent sleep. The body releases so many endorphins and feelgood hormones when you exercise. They make you feel refreshed and awake, which is not what you’re aiming for in the evening.

Some exercises might be applicable later on in the day, such as yoga for relaxation. You might need to experiment with your exercise program to see what relieves your stress and allows you to get some sleep.

Tune out

Scientific studies prove that spending time on your screen too close to bedtime has an adverse impact on sleep quality because of the blue light it uses. Additionally, the content you see is designed to stimulate your brain and make it more alert and prone to concentrate. This is not the ideal state for going to sleep.

Additionally, watching or reading disturbing content or programming can leave you feeling tense and uneasy. This will play a role in preventing you from getting the sleep you need. Put all screens aside at least an hour before you plan to go to sleep. 

One thing you can use your devices for that might help you sleep is listening to music or meditation apps. However, make sure the device is lying screen down and not emitting any light. Also, program devices so that they do not send you notifications during your sleep time as these can keep you awake.

Create routines for sleep

It might sound a little off the wall, but if you want to get a good night’s sleep, you need to plan for it. Your pre-sleep routine is a vital part of the process. It should start well before you plan to go to sleep. Take a relaxing bath or shower to wash the cares of the day away. Practice mindful meditation to help you center yourself before you try to sleep. This is the ideal way to destress.

Critically evaluate your sleep environment. If it isn’t conducive to sleep, you’ll lie awake all night, becoming increasingly stressed and frustrated. Your bed and pillows should be comfortable. The room’s environment should be calm and offer a sense of tranquility. 

Curtains must block out all light from outside as this can be a sleep distraction. Additionally, make sure that you dress in loose-fitting pajamas when you sleep. Restrictive and uncomfortable clothing will restrict your ability to sleep well.

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