10 Ways to Get a Good Night’s Sleep Despite Stress

Nov 11, 2019

Nowadays a good sleep is a big luxury. We are the society that stays up all night to work, study or to have fun. However, going without adequate sleep carries with it both long and short term consequences. It can affect your mood, ability to retain and learn information, and may increase the risk of serious diseases and accidents. Constant stresses of life and work issues will leave anyone tossing and turning all night. Those people who have a more sensitive nervous system are inclined to suffer from insomnia.

Getting a good night’s sleep is extremely important to your brain function. Furthermore, sleep can affect proper hormone balance. I hope this article will help you adopt all the necessary habits that encourage better sleep.

1 Reduce caffeine intake

Human sensitivity to the effects of caffeine on sleep is absolutely variable, but in most cases, it helps restore better levels of wakefulness. The stimulating effects of caffeine take hours to wear off and can wreak havoc on quality sleep.

More: 9 Tips on How to Reduce Killer Stress

Try to eliminate it from your daily diet and you will notice the improvement of your sleep patterns. If you can’t live without caffeine, you can replace it with water or herbal tea to boost your energy and health naturally.

2 Relax

In the evening hours, it is crucial to relax. Many doctors recommend creating a suitable sleep environment to prepare your body for sleep. Warm temperatures can greatly affect sleep quality. Open the window to air the room and fill it with oxygen.

More: 7 Things Every Woman Should Know about Adrenal Fatigue

For example, I find reading and practicing gentle yoga the best prep activities before bedtime. These relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.

3 Left-nostril breathing makes wonders

Have you ever practiced yoga? Yoga is known for its healing breathing exercises. Left-nostril breathing is a good way to improve your sleep. Many yoga students claim they start sleeping better after this exercise. The thing is, this yoga technique activates your parasympathetic nervous system, helping you relax.

More: 10 Powerful Yoga Poses to Get a Flat Stomach

Use the thumb or index finger of your right hand to close your right nostril. Breathe deep and long for 5 minutes through the left nostril or until you fall asleep. These slow deep breaths have a greatly relaxing effect on your body and mind.

4 A sleepy meal at dinnertime

If you want to have a good night’s sleep, try not to overload your digestive system. Your discomfort might keep you up all night long. About 90 minutes before you want to nod off, head to the kitchen for a light sleepy-time snack. You’d better limit the amount of water you drink before bed to prevent night trips to the toilet.

Moreover, there are many foods that promote sleep. They include melatonin, magnesium, and tryptophan. Chamomile tea or warm milk with honey is practically a sleeping pill. For dessert, you can try some bananas. In addition to soothing melatonin, and serotonin, bananas contain magnesium that is a good muscle relaxant.

Read also – 8 Essential Nutrients for a Better Night’s Sleep

5 Train your mind

Many people experience a fear of insomnia. They get anxious because they think they don’t get enough sleep. Stress can keep you wound up until 2 or 3 am and even the whole night. A few bad nights can activate a cycle of insomnia lasting for weeks. Fearful thoughts create emotional and physical tensions and you can’t fall into a deep sleep. If you can’t fight this fear, ask someone for support. A compassionate friend or spouse can support you when dealing with a fear of insomnia.

6 Take a hot bath

One of the most effective ways to fall asleep despite stress is to take a hot bath. You should take it at least one hour before bedtime. Mix ½ cup Epsom salts with a few drops of your favorite essential oil. Soak for at least 20 minutes to help you relax and fall asleep faster.

7 Relaxation breaks

Try to take frequent 10-minute breaks during the day and use them to move around as much as possible. Take a stretch, walk or exercise if possible. It will help you keep your body in balance. Moreover, you will feel more energized when you get home.

8 Read

Reading is one of the most popular ways to relax before sleep. It is better to read the book that you’ve read before where you know the ending. This kind of activity is absolutely individual because some people gain the opposite effect. As a result, reading makes them more awake, especially if they opt for an extremely exciting book. I think a good novel will do the trick just fine.

9 Avoid the light

It’s necessary to do the same things before sleep to give your body a signal that it’s time to wind down. First of all, you should get rid of any bright lights you might have in your bedroom. The bright light stops the production of melatonin in your brain. You can use the lights with dimmers, or heavy curtains, or an eye mask to block the light. Keeping computers, TVs out of the room will strengthen the mental association between your bedroom and sleep. If you can’t get relaxed due to some annoying noise, then use earplugs.

10 Enjoy the night sky

When stress strikes and you can’t fall asleep, just get out and enjoy the night sky. Even if it’s just for 15 minutes, you will feel much calmer, and more relaxed and ready to drift off to sleep. It’s hard to relax during the hustle and bustle of the day. So grab your chamomile tea and enjoy watching the stars come out one by one. You won’t notice how quickly you’ll feel the stress melting away.

Read also – 4 Smart Things You Can Do When You Can’t Fall Asleep

Nowadays, millions of people suffer from different kinds of sleep disorders. If you face such a problem, try to do your best to stabilize your sleep patterns. First of all, consider visiting your doctor. I hope these tips will help you improve your sleep naturally. Have you ever suffered from insomnia? Please, share your tips on how to sleep better.