Stress has taken over the planet, at almost the same speed as the Covid-19 virus. Our physical and mental wellbeing, immunity, food habits, and healthy sleep depend on how well we respond to and deal with stress. Among its many adverse effects, stress can cause depression, insomnia, and even mental disorders, when it is left unaddressed.
We all have heard the expression: if something is stressing you out, sleep over it. Sleep is nature’s gift that allows your mind and body to unwind and rejuvenate. In times like these, sleep can also relieve stress, and help you find calmness in chaos. The real question, however, is how to sleep when your mind is awake due to the unnerving and fearful thoughts.
You don’t have to worry if you are one of those who can fall asleep within 7-15 minutes of hitting the bed. It implies you have a healthy sleep pattern. If, however, you get sleepless nights now and then, due to stressful thoughts overwhelming you, you need to find ways to silence your mental noise to get a good night’s sleep. Here’s how you can do it.
Breathing exercise
According to a study, breathing can help you deal with insomnia. If you are unable to sleep due to intrusive thoughts, do breathing exercises. Breathe consciously and effectively. Breathing consciously during the nighttime, in your bed, can increase the production of melatonin (sleep hormone) in your body and reduce your stress. This exercise can calm you down and help you sleep quickly.
Until you have pent-up emotions and racing thoughts,you can never sleep in peace. To vent your frustrations and anger, try writing down your thoughts at night.
Write down your thoughts
Until you have pent-up emotions and racing thoughts, you can never sleep in peace. People often wake up in the middle of the night because their stress shapeshifts into nightmares. In such cases, even the mornings become as bad as nights as you feel tired and lethargic. To vent your frustrations and anger, try writing down your thoughts at night.
Write about your anger and how it makes you feel. Face your fears by scribbling about them on a piece of paper. Not only this will calm your mind, but also give you perspectives and insights on how to deal with your mental stress.
Give rest to your body
If you are someone who works round the clock, even minutes before your bedtime, you need to prepare a routine to reduce your activities at late hours. Keep your smartphone and laptop away from your bed to avoid blue light. Sleep in as much darkness as you can. It will increase the production of melatonin for your sleep.
Read a book
In a study conducted by cognitive neuropsychologist Dr. David Lewis, it was found that 30 minutes of reading before bed can reduce stress levels better than any relaxation method. Reading works like magic, especially for someone struggling with mental stress and anxiety. When you read, your stress hormones are replaced with sleep hormones that eventually help you get quality sleep.
Maintain a sleep routine
Between 10 pm and 2 am, we produce the greatest amount of melatonin that influences Human Growth Hormone (HGH) secretion. HGH helps the body burn fat, repair collagen, regenerate lean body tissues, improve bone density enhance immunity, and repair cells.
Sleeping at the same time every day and maintaining a sleep routine is important for your body to repair and rejuvenate itself. This routine will reset your body clock and keep your physical and mental health in check.
Conscious and effective breathing can calm the mind and reduce stress, aiding in falling asleep quickly.
It provides a means to vent frustrations and anger, calm the mind, and offer perspectives on dealing with mental stress.
To prepare the body for sleep, reduce activities close to bedtime and establish a routine. Keep electronic devices away and create a dark sleep environment.
Reading before bed has been found to reduce stress levels and promote better sleep.
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