It's no news that stress affects our lives in many ways. Several studies have shown that it, being chronic, has a negative effect on the immune system, which can lead to various diseases. Even worse when this condition affects sleep: You lie in bed, worried and anxious, making it almost impossible to relax and quiet your mind enough to fall asleep.
Unfortunately, this cycle tends to get worse. If you don't get enough sleep at night, your body increases levels of stress hormones. The brain chemicals linked to deep sleep are the same ones that tell the body to stop producing stress hormones. As a result, when you don't sleep well, your body continues to release these hormones.
More downsides to stress? People with prolonged, high levels of stress are at increased risk for heart disease, depression, high blood pressure, a weakened immune system, stomach problems, and more.
That's why it's so important, if you're feeling really tense, to try different stress relief methods, and make getting enough sleep a high priority. The good news is that there are many simple strategies you can try out tonight!
Just before bedtime, try a relaxation strategy that incorporates mindfulness, such as yoga, deep breathing, or meditation, all of which increase your sleep time and quality.
Do not use devices
Blue light emitted by digital devices, including TVs, mobile phones, laptops and tablets, can disrupt your body's internal clock, so avoid them before bed. Finding a way to relax without technology can help relieve stress.
Drink chamomile tea. This herb can help reduce anxiety, making it easier to fall asleep.
Take a hot shower
A soaking shower before bed is relaxing. Also, moving from warm water to a cooler room will cause your body temperature to drop, making you feel sleepy.
Get some leg exercise
Although exercise before bed can sometimes keep you awake, gentle leg exercise is unlikely to negatively affect your sleep. Movements like leg lifts and squats help bring the flood flow into your legs; interestingly, this can have a calming effect and facilitate sleep.
Write your concerns
Write in detail the feelings and thoughts related to stressful events, as one would discuss topics in therapy. This allows you to clarify your thoughts and feelings, thus gaining valuable self-knowledge.
It's also a good troubleshooting tool; often, you can solve a problem and find solutions more easily on paper.
Exercise is a great stress reliever and has been shown to improve sleep quality. But make sure your most intense workouts aren't done too close to bedtime. If you find that treadmill runs are keeping you awake at night, go to the gym at least three hours before bedtime.
Take something natural that encourages sleep
There are several medicinal plants, fruits and vegetables that become relaxing teas and can be consumed in everyday life. Chamomile and mint tea are good examples of this.
Also along this line, food supplements are a great ally for our health and can stimulate sleep, among other benefits.You can find solutions like Goodreams, a nightly food supplement that contains melatonin and vitamins to provide restful nights of sleep and boost immunity without causing addiction