Stress has become a part of most people’s life while some amount of stress for a short duration is good as it helps to do things better if it exceeds then it can be quite harmful. Stress not only affects the mental health it also affects sleep. Without sound sleep, the chances of a stressful day are higher. If stress is affecting your sleep here are a few tips to get stress free sleep as the best way to reduce stress is through enough sleep.
Maintain a schedule: No doubt a stressful day leads to a sleepless night but ensuring that you get into bed the same time every day will help you fall asleep. When you follow a schedule then the body’s internal clock is regulated and improves the sleep quality. Choose a time when you feel tired and maintain that time as your bedtime every day, even on weekends when a routine is set the body and brain automatically go in sync and can help you fall asleep.
Exercise: It is not only good for your mental and physical health but also for your sleep health. Studies show that any form of exercise including walking for as less as 10 minutes a day can help not just in getting a good quality sleep but also longer sleep. The only consideration to make is that you should not exercise before bedtime as that will increase the body temperature and affect the ability to fall asleep. Exercise early in the morning is the best if time permits, else a late afternoon workout also aids sleep at night.
Ambience: The bedroom you sleep in should be your sleep sanctuary. Often the bedroom acts like your work area or entertainment space which should be avoided. The room in which you sleep in the night should be dark, have no distractions and be quiet as that will help the body and mind to relax and fall asleep. Install blinds or curtains if the room is bright, ensure there is enough ventilation for the room to be the right temperature, remove all screens like TV, laptops, smartphones, etc from your room and cancel out any ambient noise through the use of furnishings or use earplugs.
Aromatherapy: When you have a stress filled day it becomes almost impossible to sleep at night. At such times, it is essential for you to adopt some relaxation techniques to soothe and calm the nerves. Aromatherapy is one such technique where essential oils or scents made from natural products are used to create a soothing environment which can help you fall asleep and wake up energized.
Make the right diet choices: It is easy to indulge yourself in comfort food, alcohol or caffeine when you are stressed. But these act as stimulants and instead of helping you sleep it will keep you stay awake well past your bedtime. To ensure you make the right food choices by avoiding junk and sugary food, avoid caffeine and drinking alcohol a few hours before bedtime.
Sleep on the right mattress: Sleeping on an old or worn out bed will not help you get to sleep instead will affect the quality of sleep. Studies have also shown that replacing your old mattress has helped with many sleep issues. If your mattress is more than 8 years old and is not providing the comfort and support it used to then it is time to replace it. There are many leading online retailers like Wakefit who offer mattress at affordable prices which are durable and is made of high-quality material.
Even after following all the tips to get stress free sleep if your problem persists it is best to consult a sleep therapist.