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How To Sleep Well When Stressed

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Tip : Learn To Fall Asleep Again

How To Get Good Sleep Even When You’re Stressed Or Anxious

Its okay to wake up briefly during the night, but if youre having trouble falling back asleep, these tips may help:

Dont get into your head.;As hard as it can be, try not to stress your inability to go back to sleep, as this stress only encourages your body to stay awake.;To stay out of your head, focus on how your body feels or practice breathing exercises.;Breathe in, then breathe out slowly while saying or thinking the word Ahhh.;Take another breath and repeat.

Make relaxation your goal, not sleep.;If you have trouble falling back to sleep, try a relaxation technique like visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed.;While not a substitute for sleep, relaxation can still help rejuvenate your body.

Do a calm, non-stimulating activity.;If youve been awake for more than 15 minutes, get out of bed and do a calm, non-stimulating activity, such as reading a book.;Keep the lights dim and avoid screens so you dont tell your body its time to wake up.

> Put off worries and brainstorming.;If you wake up during the night feeling anxious about something, write it down and put it off until the next day, where it will be easier to resolve.;Likewise, if a great idea keeps you awake, write it down and fall asleep knowing youll be much more productive after a good nights rest.

How Can Medication Treat Sleep Anxiety

Your healthcare provider may recommend medication to treat anxiety or other mental health disorders. Medication can also help improve the symptoms of sleep-related disorders such as restless legs syndrome or insomnia.

But some medications might actually increase your anxiety or make sleeping harder when you first start taking them. If you experience these side effects, talk to your healthcare provider. Many over-the-counter sleep aids can also be habit-forming. Dont start any medication for anxiety or sleep without your healthcare providers supervision.

Set Yourself Up For Healthy Sleep When Stressed And Anxious

If you try all of these steps and still struggle to sleep soundly, consider reaching out to your doctor or a sleep expert for support. Treatments for a generalized anxiety disorder or a sleep disorder can vary significantly.

One mental health treatment, Cognitive Behavioral Therapy for Insomnia , is an evidence-based therapeutic technique that looks at the interplay of thoughts, feelings, and behaviors that can impact sleep.;

Your sleep and anxiety are interconnected. Finding ways to better manage one will ultimately help you find relief with the other.;

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What To Do When Insomnia Wakes You Up In The Middle Of The Night

Many people with insomnia are able to fall asleep at bedtime, but then wake up in the middle of the night. They then struggle to get back to sleep, often lying awake for hours. If this describes you, the following tips may help.

Stay out of your head. Hard as it may be, try not to stress over your inability to fall back to sleep, because that stress only encourages your body to stay awake. To stay out of your head, focus on the feelings in your body or practice breathing exercises. Take a breath in, then breathe out slowly while saying or thinking the word, Ahhh. Take another breath and repeat.

Make relaxation your goal, not sleep. If you find it hard to fall back to sleep, try a relaxation technique such as visualization, progressive muscle relaxation, or meditation, which can be done without even getting out of bed. Even though its not a replacement for sleep, relaxation can still help rejuvenate your mind and body.

Do a quiet, non-stimulating activity. If youve been awake for more than 20 minutes, get out of bed and do a quiet, non-stimulating activity, such as reading a book. Keep the lights dim and avoid screens so as not to cue your body that its time to wake up.

Relaxation techniques that can help you get back to sleep

Mindfulness meditation. Sit or lie quietly and focus on your natural breathing and how your body feels in the moment. Allow thoughts and emotions to come and go without judgment, always returning to focus on breath and your body.

Proper Sleep And Job Performance: 5 Tips To Achieve Better Professional Results

Stress

    In this fast-paced, hectic modern world, youll often hear the phrase Ill sleep when Im dead tossed around a lot, especially in professional circles. While there is nothing wrong with grinding your way to the top and working your butt off to achieve your professional goals, lets get one thing clear a lack of sleep can severely impair your long-term health. But if youre not that worried about your well-being, then you should be worried about what poor sleep is doing to your performance at work.

    Even machines need some downtime to recharge their batteries to be able to operate at full capacity, so what makes you think that you can go by on five hours of sleep a night? The truth is that if you want to boost your brain power and cognitive functions, you need to get a solid seven to nine hours of sleep every night.

    But you already know that, so lets talk about how you can make it happen and take your personal and professional success to the next level.

    Read Also: The Time You Spend In Nrem Sleep Is Divided Into _________ Distinct Stages.

    Limit Your Exposure To Light And Sound At Night

    You know that if youre getting too much light at nighttime, youre tricking your body into suppressing melatonin .But too much light and sound are also very distracting and can stop you from winding down, or getting to sleep while youre in bed.Tip: Reduce bright light in your home leading up to bedtime and keep your bedroom dark. Use an eye mask or blackout curtains if you need to.Block out irritating noises with earplugs or a white noise machine.;My sleep improved significantly when I started using earplugs!

    Stretch Your Body Before Getting Into Bed

    Who doesnt love a good stretch?This is a great way to fall asleep and getbetter quality sleep. Not only can it reduce stress and body pain, but it also improves your flexibility, muscle health, and circulation. This means youre less likely to be uncomfortable in bed.I suffered from intense shoulder and back pain, which disrupted my sleep.Stretching worked wonders for my comfort, and I no longer wake up in pain throughout the night.Tip: You dont need to stretch for long periods of time. Its more effective to stretch for a few minutes, a few times a day. If you feel like your body is extra stiff, you can try 20-30 minutes of yoga at the end of the day!Check out these videos to get started:;

    Yogini in Melbourne:

    Heres a stretching app I recommend GOWOD Mobility First

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    Power Off Before You Go To Bed

    Last but not least, leave your gadgets out of the bedroom. If you think you need your phone to set an alarm for the next morning, why not get one of those adorable old-timey clocks instead? There is always a solution, you just have to want to make a change.

    Staring at your phone or laptop before bed is ruining your sleep, because the blue light emitted by these devices are suppressing the production of the hormone melatonin, which is your bodys cue that its time for some shut-eye. Dont ruin your health and your performance at work, instead, ditch the smartphone and relax before bed with a good book.

    What Is Sleep Anxiety

    How to Sleep Better When You’re Stressed Out | Jon Acuff

    Sleep anxiety is fear or worry about going to sleep. You may be apprehensive about not falling asleep or not being able to stay asleep. Some people also have a distinct phobia, or fear, about sleep called somniphobia. They may think something bad will happen to them while they sleep, or that they shouldnt sleep because they need to stay alert and watchful.

    Sleep and psychiatric disorders, such as anxiety, often go hand in hand. If you have an anxiety disorder, you may find it hard to fall asleep or stay asleep. Similarly, if you have a sleep disorder, you might feel anxious or fearful before bed because youre afraid you wont get the rest you need. One condition usually makes the other worse, so it can feel like a never-ending cycle.

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    Create A Sleep Schedule And Stick To It

    Aside from creating a comfortable sleeping environment, its also important to have a sleeping schedule. Yes, it might seem a little over the top at first, but when you think about it, a strict sleeping schedule can help you organize your entire life. Going to bed and rising in the morning at the same time every day is an amazing way to stabilize your circadian rhythm and teach your body when its time for bed and when its time to be productive.

    Make an effort to stick to a sleeping schedule, even though it might seem like a difficult task when youre managing a remote team and when people are working in different time zones. No matter what happens, you will go to bed at the same time every night during the work week, and you will quickly start seeing the benefits of your decision.

    Sleep Aids May Help You Fall Asleep Faster

    Even the most effective night-time routine can fall shorton an incredibly stressful night. Keep in mind that while you are gettingyourself into better sleep habits, not everything will work every single time and that is OK. Sometimes figuringout what works for your body is a trial and error process and you simply needto take it one sleep at a time to find out what is right for you.

    If you do find yourself still lying awake after you feelyou have tried everything you can, consider these suggestions that may help youget to sleep faster on a particularly rough night.

  • Add Supplements to Your Diet. If you are consistently having difficulty with stress and falling asleep, there may be supplements that you could be adding to your diet which may help. Valerian, Melatonin, and Magnesium are all natural supplements that are easy to find online or in stores and are often recommended to aid with the ability to fall asleep faster as well as help to increase the quality of sleep that youre getting.
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    Tips For Reducing Stress At Bedtime

    Occasional stress at bedtime is inevitable. Having a plan for coping with stress can help you prevent stress from interfering with your sleep. Here are tips for learning to recognize the signs of stress and combating stress at bedtime:

    Although stress can certainly interfere with getting a good nights sleep, it doesnt have to take control of your life. Understanding the bodys stress response and making a plan for managing stress can help you regain control and improve your rest.

    Accept The Things You Cannot Change

    How To Sleep When You

    Stress often occurs as a result of one seemingly overwhelming problem or the other. This can lead to restlessness and excessive levels of anxiety.

    One of the best ways to battle stress is to accept things that are out of your control. This can make it easier to go through life without taking everything too personal.

    Often, letting go of the things you cannot change and focusing on those under your control can be the secret to a happier life.

    It can also help calm down the mind by lowering stress levels and giving you better moods. This should lead to positive effects on your sleep and overall life quality.

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    If You Wake In The Night Dont Panic

    If you DO happen to wake in the middle of the night, despite the above, its important to just go with it dont resist it. The more you focus on how many fewer hours youll have to sleep, the less likely youll be able to fall back asleep .

    Heres what Ive found helpful:;if you find yourself wide awake in the night, and your mind starts working, sit up;or;get out of bed and write;out the things that youre thinking about sometimes new ideas or concerns come up that you hadnt thought of before bed. And if youre not thinking at all, but just laying awake, go back and do some more of the calming activity you did before bed, until you feel sleepy again. If nothing else, at least itll take the stressful feelings away from the night waking, and youll still be getting rest.

    Heres another cool add-on to this tip: A mid-night waking can also;be seen as a great opportunity to;record;any dreams you were having before you woke up. Why;is this important? Often times, our subconscious mind communicates ideas and true;feelings to us through our dreams so if you can capture them as you remember them, you can examine;their meaning to get more insight into what messages theyre sending .

    Now this is by no means a complete list of sleep tips but theyre my top 4 faves!; Give them a try for a few days and;notice the difference;they make with;your mood, energy and ability to cope with stress.

    Take Some Time To Incorporate Wellness Activities

    Practice Yoga Contrary to popular belief, you dont have to be flexible or have any prior training to do basic yoga. Many people begin doing yoga because they arent flexible. The benefits of yoga will help not only minimize your feelings of stress but will also promote better sleep. Your practice can be as simple as doing a few stretches before bedtime or following along with a video that is geared toward helping you fall asleep.

    Try Meditation or Breathing Exercises Meditation practices are said to date back thousands of years. It has been used in alternative medicine to help treat numerous ailments and illnesses and is a great choice for those who are looking for ways to beat stress as well as insomnia. The best part about it is that meditation can be tailored to work for everyone. There are several different ways to meditate, including visualization, mantras, guided or not, and using mindful breathing. Whether you are a beginner or seasoned meditation practitioner, there are various resources to help you understand and develop a good meditation/breathing practice. Most meditation techniques can be learned for free, making it an invaluable option when it comes to destressing and getting some much-needed rest.

    Read Also: Do You Sleep Better After Quitting Smoking

    Sort Out Your Finances

    65 percent of Americans lie awake due to money issues. Sometimes easier said than done, sorting out your finances can be a good way to reducing your stress and helping you to get a good nights sleep.

    While it might not always be easy to reduce financial stress, you might be having trouble sleeping because you havebeen avoiding your financial problems and, because they dont just disappear, they will haunt you, at night.

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    What Does It Do To The Body

    How to Sleep When You’re Stressed

    Youve probably heard the term fight or flight reaction before, typically in reference to a caveman being chased by a lion or a wooly mammoth. While we dont typically find ourselves literally running for our lives in the present day and age, we often feel like were fighting for our lives when were faced with stressful situations. A scary medical diagnosis, an overdrafted bank account, or a devastating breakup can all elicit the same classic fight or flight reaction in the body that our Paleolithic ancestors experienced when faced with danger.;

    The fight or flight response causes chemical changes in the body to prepare you to take action. It starts when the emotional processing center of your brain, the amygdala, sends a signal to the main command center in your brain, the hypothalamus. The hypothalamus is interconnected with your entire body through the autonomic nervous system, which controls all of the automatic functions in your body breathing, heart rate, etc.;

    All of these functions are regulated through two different systems: the sympathetic nervous system and the parasympathetic nervous system. When the hypothalamus detects a stressor from the amygdala, it sends a message to the adrenal glands and activates the sympathetic nervous system with a fight or flight response. The parasympathetic nervous system has the opposite effect, calming things down and moving you into rest and digest mode.

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    Causes Of Insomnia: Figuring Out Why You Cant Sleep

    In order to properly treat and cure your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role. Try to identify all possible causes of your insomnia. Once you figure out the root cause, you can tailor treatment accordingly.

    Habits That Cause Insomnia And Disrupt Sleep

    While treating underlying physical and mental issues is a good first step, it may not be enough to cure your insomnia. You also need to look at your daily habits. Some of the things youre doing to cope with insomnia may actually be making the problem worse.

    For example, maybe youre using sleeping pills or alcohol to fall asleep, which disrupts sleep even more over the long-term. Or maybe you drink excessive amounts of coffee during the day, making it harder to fall asleep later. Other daytime habits that can negatively impact your ability to sleep at night include having an irregular sleep schedule, napping, eating sugary foods or heavy meals too close to bedtime, and not getting enough exercise or exercising too late in the day.

    Not only can poor daytime habits contribute to insomnia, but a poor nights sleep can make these habits harder to correct, creating a vicious cycle of unrefreshing sleep:

    Oftentimes, changing the habits that are reinforcing sleeplessness is enough to overcome the insomnia altogether. It may take a few days for your body to get used to the change, but once you do, youll sleep better.

    If youre having trouble identifying insomnia-causing habits

    Some habits are so ingrained that you may overlook them as a possible contributor to your insomnia. Maybe your Starbucks habit affects your sleep more than you realize. Or maybe youve never made the connection between that late-night glass of wine and your sleep difficulties.

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