Uncertain times can exacerbate worry and make it seem hard to obtain a decent night’s sleep. There’s no shortage of stressful scenarios to keep our minds racing at all hours, what with a worldwide pandemic, isolation, economic instability, wildfires, racial inequality protests, and an election.
According to recent studies, between 41 and 56 percent of patients suffered sleep difficulties during the COVID-19 pandemic.
The “fight or flight” response is triggered by stress. This causes the heart rate to rise, breathing to quicken, and stress chemicals to rise in the body. Anxiety is a type of stress that lasts after the stressor has passed, and it has physiological effects that are similar to stress.
Workload and tensions can lead to high-stress levels, making you unable to sleep. Before going to tips or medication to reduce stress, a good comfortable bed with a great pillow, duvet, best mattress topper in the UK, a sheet can help change your sleep game.
How to Reduce Stress and Sleep Better
While some persistent sleep disorders, such as sleep apnea and insomnia, may necessitate medical assistance, if your sleep loss is related to stress, there are some things you can do to help yourself. Check out some of these stress-relieving strategies and tricks and try incorporating a few of them into your daily routine to see if your sleep quality improves.
Exposure to the sun
If you work in a dark office throughout the day or live in the northern hemisphere, you may not be getting enough sunlight, influencing your sleep.
According to studies, people who are exposed to sunlight or bright indoor lighting during the morning hours sleep better at night. Adequate daylight has also been linked to a reduction in depression and stress.
Make sure you get plenty of sunlight, and if you can’t, invest in a light therapy gadget to keep near you during the day to help calibrate your circadian rhythm.
Try a relaxation approach that includes mindfulness, deep breathing, or meditation shortly before bedtime to improve sleep time and quality.
As a result, it comes to reason that if your body feels better, your mind will as well. Exercise releases endorphins, which not only make you joyful but also help you relax and sleep better.
Relax by taking a hot bath or shower.
Your body temperature will decrease as you transition from warm water to a chilly bedroom, causing you to feel tired.
It may sound ridiculous, but it works. The reason for this is that keeping your mind focused on one thing allows you to power down. You might also try concentrating on your breathing and taking deep breaths in and out until you feel more relaxed.
Worrying earlier in the day is a good idea.
When your mind is racing with worries while you’re attempting to sleep, it might be difficult to relax and fall asleep. Schedule 15 minutes throughout the day to process these ideas. Making a to-do list or brainstorming ideas can be a beneficial strategy to deal with stress and avoid it from disrupting sleep later.
Have herbal tea.
Chamomile and other herbal teas can help the body relax and calm down, making it simpler to fall asleep. Make it a mini routine to end your night by coupling it with a nice book.
Turn off screens as soon as possible.
Digital devices, such as TVs, phones, laptops, and tablets, emit blue light that can throw off your body’s circadian clock, so avoid them before bedtime. Finding a stress-relieving activity that is not tech-based can be beneficial.
Create a comfortable sleeping environment.
Examine your sleeping surroundings for any stressors. An ideal sleeping environment is dark and quiet.
Caffeine and alcohol should be avoided.
Both of these factors can interfere with getting a good night’s sleep. Excessive alcohol use can also impact how the body responds to stress.
Good Daytime Habits for Stress Reduction at Night
There are steps you may take throughout the day to relieve tension at night, in addition to relaxation techniques. Exercising during the day is popular assistance. Daytime exercise has been associated with improved sleep16 in people with generalized anxiety disorders, in addition to other health advantages. Exercise can also help with problems like sleeplessness. Another sleep hygiene method is to wake up at a consistent time. According to a study, consistent wake times are crucial for sleep hygiene, even on weekends.
Keep in mind that there is no set time limit on how quickly you can feel less tense and anxious before going to sleep. However, practicing relaxing techniques regularly can benefit in the long run. Consult your physician if you have any questions or concerns regarding which method or tactics are best for you.