10 Tips For Better Sleep Under Stress - Prehemptive Wellness
Have you been counting sheep more often lately? Maybe it's the stress. According to a 2013 American Psychological Association survey of American adults, nearly half of people with anxiety say they don't get enough sleep because their thoughts race at night.
It becomes even more difficult to sleep the recommended seven to nine hours per day when you are disturbed. This lack of sleep is not only a problem with energy. It can also affect your weight loss. Lack of sleep can make it challenging to adopt a healthy diet, participate in regular physical activity, and reduce the motivation necessary to achieve weight loss and wellness goals.
Sleep and stress are closely linked. A study of young adults shows that a lack of sleep can lead to increased anxiety. But we don't have all the bad news. The same study found that after a restful sleep, anxiety levels decreased the next day. In other words: good quality sleep can reduce your insecurity, and it's suitable for all of us.
1. A bed is for sleeping, a toilet is for **** er!
Suppose you completed this sentence nauseatingly; good news! You understand the power of mental associations. You wouldn't enjoy a gourmet meal on a porcelain throne, and such an influential association must exist for your bed. A bed = sleep, sickness, sex. Final point! Don't use your phone or read in bed.
2. The lousy fortnight.
Restless, worried, are you daydreaming, planning in your bed? It's not sleep. Train your brain for instant sleep with the 15-minute rule. If you don't sleep in 15 minutes, get out of bed no matter the time. Do a relaxing activity elsewhere and try again when tiredness starts.
3. You are not an owl.
Whenever possible, bake your cupcakes while the sun is shining and sleep under the stars. Avoid lights and screens before going to bed.
4. Comfort matters!
Would you like to fall asleep to the sound of the waves or the rain? Make this dream come true! Create the perfect space with soft blankets, a well-fitting pillow, and mattress, a cool temperature, etc.
5. Routine Routine, Routine.
Your internal clock prefers a constant hour of sleep and wake-up time. A routine also means a series of relaxing activities that you do regularly, which ends in sleep—for example, taking a shower, brushing your teeth, putting on pajamas, reading on the sofa, lying down, and falling asleep. Your body and mind will learn that sleep always comes after stages A, B, C, and D.
6. Invigorate yourself early, relax after.
Exercise and caffeine are stimulants to use early in the day. Your habits should lead to sleep at bedtime, such as taking a bath or making yourself herbal tea. Watch out for nicotine and alcohol, which interfere with sleep. Although alcohol can make you tired, your sleep might be poor, and you might wake up without really getting a rest.
7. Free your mind.
Keep a notepad by your bed and write down the thoughts that keep you awake; your Calpin will retain your ideas, so you don't have to.
8. Don't force it.
The only way to laugh at a joke is to listen to it and let your body react. The same goes for sleep: close your eyes, relax, and let your body (not your mind!) Do the rest.
9. Less Siesta, more Fiesta
Although a short nap in adulthood can be beneficial for your health, your sleep could be affected if it lasts longer than 20 minutes. Keep it short and nice!
10. Practice mindfulness.
Concentrate on your breathing. Your mind is a thought machine and will cycle through the aftermath of a stormy night's sleep. Thank your spirit for the help but address it with a polite "no thank you." Redirect your attention to the feelings of relaxation in the present moment. Concentrate on your breathing: with your eyes closed, inhale slowly and allow your lungs to fill with air. Then breathe out slowly. Inhale the relaxation and exhale your tensions