Turning and tossing – stress can make sleeping a living nightmare. Your body aches and your muscles feel sore. But, when you finally lay down on the bed, there’s nothing except scattered thought and heavy breathing.
Do you find this situation relatable? If so, don’t worry, my friend. You’re not alone!
Stress is one of the leading causes of insomnia, and almost 2/3rd Americans experience sleep disorders due to it.
Fortunately, we have a lot of solutions available to battle this problem. Meditation, weighted blankets for adults, reading – there are a lot of ways to sleep well when stressed. Below, we have discussed the six most effective methods in detail. Read more!
Practice Mindfulness
Mindfulness is when we focus on the present completely. We think about what we are doing and what is happening around us. But, there is no reaction involved in it.
The purpose of mindfulness is to be aware of ourselves and our surroundings. It is a meditation type in which we observe things and accept them to limit the impact.
Practicing mindfulness before sleep can help relax your mind from all the worries and become present. You do not need any dedicated equipment or things for it either.
While lying on the bed, take a deep breath and focus on your body. Begin noticing the tension in your feet and then gradually move upwards. You can also listen and observe a particular sound.
Exercise Regularly
From feeling refreshed to better muscle movement – regular exercise has brought forward uncountable benefits for us. It is the secret behind maintained postures and bodies.
However, did you know regular exercise also helps improve sleep quality? Well, it does!
According to experts, low to moderate exercise increases slow-wave sleep (also called deep sleep). It also balances your mood and releases anxiety.
Try exercising for at least 30-minutes a day. You can try simple stretching poses or walk outdoors. Do not exercise at bedtime as it can act as a stimulant.
Follow a Routine
Your brain works systematically and is excellent at identifying patterns. When we practice different things regularly, our brain accustoms itself to these tasks and works out efficient ways to complete them.
So, creating a nighttime routine is an effective way to fall asleep faster. You will automatically start feeling drowsy once it’s time.
But, make sure you do not involve anything in the routine that delays sleep. An example of a good nighttime routine would be:
- Taking a hot bath
- Washing your face and teeth
- Changing into night clothes
- Reading a book or drinking hot milk
Keep your routine limited to 30 to 45 minutes before sleeping.
Put all Devices Away
Yes, it is quite tempting to listen to songs and scroll through your social accounts before bedtime. But, this can contribute to poor sleep quality.
Electronic devices, such as smartphones and laptops, emit blue light. It is a harmful, short-wavelength light that suppresses the production of our sleep hormone Melatonin.
Instead of feeling sleepy, you are likely to feel more alert and active. Your mind becomes stimulated to carry out the tasks at hand. It is why some people find it difficult to put down phones at bedtime.
So, before sleeping, try to avoid using an electronic device. Switch off, and keep them away. If you wish to do an activity before sleep, read a book or make yourself some hot chocolate milk.
Avoid Stimulants
Stimulants refer to any substance that increases your mental and physical activity. There are several stimulants that we consume throughout the day, such as:
- Caffeine
- Alcohol
- Tobacco
Consuming these things before sleep can awaken your body. You will feel alert and energetic instead of being drowsy. Even if you force yourself to sleep, these stimulants will decrease the sleep quality significantly.
You are likely to wake up several times at night and experience nightmares. The next morning will be no good either as you will feel fatigued. Hence, it’s best to avoid these substances.
Upgrade your Room
Another effective method to improve sleep quality when stressed is to make your bedroom more comfortable. Examine the room and make adjustments wherever possible.
If your bed mattress feels too firm, switch it to something softer. Get pillows that align your spines and help relax.
Dim the lights or block them out completely. You can opt for eye masks if closed lights make you feel uneasy.
Weighted blankets are also a great investment for your bedroom. These heavy blankets give a sense of comfort and security that reduces anxiety in adults.
Final Words
Sleeping is a necessity, and we must all focus on fulfilling this need. It’s the time when your body relaxes and recovers from the day’s hard work. However, stress and anxiety can make it challenging to fall asleep.
We hope the ways mentioned above help you sleep soundly and peacefully.
