Do you keep tossing and turning on your bed at night? Do you find it difficult to sleep after the end of a tiring day? While lack of sleep can be due to several medical disorders, one of the most basic reasons causing it is stress and anxiety. Stress and anxiety are inevitable parts of our life. No matter how hard we try to get rid of it, it makes sure that it continues to follow us. Stress and anxiety have a huge impact on our mind and body.
Tips to Reduce Stress and Get Good Sleep
One cannot prevent stress and anxiety completely but can find ways to deal with it. Ensuring that there are no side effects of stress and anxiety is the key to stay healthy. If stress and anxiety are hampering your sleep patterns, then the below-mentioned tips can help you.
1} Put your fears away
One of the biggest enemies of sleep is the fear of not getting sleep. Going to bed with the uncertainty and fear of insomnia will further increase stress and reduce sleep. Fear creates tension in the body and the body being in a tensed state cannot fall asleep. Your struggle with insomnia will end only if you put your fears and uncertainties away.
2} Relax for 1 to 2 hours before bedtime
Relaxing before bedtime is very crucial for good sleep. It is advisable to reduce any form of stimulation post your dinner time. Indulge in light activities such talking to your spouse, listening to music, reading a light book, or performing yoga. You can also take a hot bath to relax your body. Staying relaxed before bedtime will ensure good sleep and cut down the stress faced during the day.
3} Eat a sleepy meal at dinner
You may be surprised to hear this, but certain foods promote sleep. Eating a sleepy meal at dinner time will stimulate the mind and body to relax thereby ensuring complete rest. A combination of proteins, and complex carbohydrates. Foods rich in melatonin, tryptophan, and magnesium are also known to induce sleep.
Physical activity is a must for the body to stay fit and healthy. It’s amazing how exercise does wonders to your body. Exercise helps counteract stress, relax the body, and induce good sleep. If you cannot do a strict exercise regime, you can perform light exercises such as jogging, swimming, walking, cardio, or even playing a game.
5} Take breaks in the day
A lot of stress and anxiety gets built up in the day due to extreme pressure at work. Due to this, the mind and body are constantly under stress even after work. Altering your activities in the day can help improve sleep patterns. Take breaks between work to keep your body balanced. Make sure you are not in an overwhelmed state at the end of the day. Keeping your work spaced out in the day will help you sleep better at night.
6} Cut down caffeine by noon
Most of us are addicted to caffeine owing to the stressful lives we lead. We believe caffeine stimulates the body and keep us energised. Although that is true, caffeine stays nearly upto 10 to 12 hours in the body after consuming it. Hence this can hamper sleep and cause insomnia. Try quitting caffeine by noon or consider eliminating it completely for a few months to improve sleep at night. You can switch over to alternatives like herbal tea, green tea, or fresh fruit juices.
Getting over stressed about not being able to sleep will only worsen your situation. Stress is simply a response to the way we lead our daily life. To reduce stress and get good sleep, we must work on how we lead our lives. A healthy body and sound mind work a long way in beating stress and helping you sleep better.