Stress and sleep loss start a vicious cycle, with one feeding the order and ensuring it gets even worse. Think about it, when you are stressed, you can’t sleep.
This lack of sleep then makes you feel more stressed, making it even less likely that you will sleep well the following night. On and on it goes indefinitely, unless you take matters in hand and stop it dead in its tracks.
Luckily, unless you been having sleep disturbances for years and years upon end (and you’re still alive?), there are things you can do about it. Dreaming up some good sleep tonight? It doesn’t have to be a dream! Just follow our tips below and tell how it went tomorrow.
Just Breathe
One of the simplest techniques can yield significant rewards in the relaxation department, helping you ultimately sleep. To perform, deliberately fill your lungs as much as it can with air, with one smooth deep breath. Gently exhale. Keep repeating, trying to focus on the actual flow of the air. Close your eyes to help you visualize the air as it goes in and out.
You may find your heartbeat synchronizing, and slowing down, reducing anxiety and tension in the process. There is a reason many advocate deep breathing during meditation, as it is an effective technique for removing distractions and letting go of thoughts.
Eat A Piece Of Dark Chocolate Before Bed
Of all the chocolate varieties available, dark chocolate is the only one that is actually good for you. Yes, it may be a bit more bitter than the other types, and may require an acquired taste, but it is worth the trouble.
Dark chocolate is actually a stress buster; helping reduce the impact, that cortisol has on the body. This reduction in cortisol helps the actions of GABA to increase, starting the sleep cascade. Taking a little piece of dark chocolate before bed is not bad, and should actually be consumed instead of milk.
Use White Noise
When you’re stressed, noises and smells have a way of irritating you, even if you typically don’t notice them. For example, if you live near a busy road, the sound of traffic at night can become very frustrating.
Which is why white noise is an effective way to help you sleep. White noise includes sounds like rain drizzling, or waves gently crashing against the beach. These sounds induce relaxation and reduce stress naturally. Some people cannot sleep without white noise machines.
Exercise Late In The Day
While exercise at night can impair sleep, exercising late noon is a solid recipe for helping overcome stress and making you sleep at night. For one, endorphins get you motivated and reduce the desire to sleep.
Therefore, exercising before bed will definitely inhibit sleep. However, giving it a few hours beforehand to wear off will absolutely leave you tired, giving adenosine ample opportunity to make you drowsy. Stress hormones will still be inhibited, so sleep will come.
Get A Comfortable Mattress
People underestimate the importance of a comfortable mattress, even though it is a necessary piece of sleep hardware. Most mattresses have a life of about 10 years, after which deformities may become more pronounced. If your bed is not supporting as it once was, it’s time to get a new one. Waking up with aches and pain throughout your back will not make you want to sleep there when night comes.
Sleep In The Dark
Artificial light impairs the release of melatonin, a hormone that helps us get restorative sleep. Persons who are stressed may find it even harder to initiate sufficient melatonin release, which makes it mandatory to sleep in dark rooms. A combination of white noise and a cool, dark, comfortable room will help you finally get some restful sleep.
This post is for informational purposes only. It should not be considered therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local doctor/psychologist or psychiatrist or the SADAG Mental Health Line on 011 234 4837. If necessary, please phone the Suicide Crisis Line on 0800 567 567 or sms 31393.