Top 5 ways to take better sleep during stress

Top 5 ways to take better sleep during stress

Introduction:

Sleep is a crucial biological process. It is more important during stress time, as we cope with the mental, physical and emotional demands of this period.

A very interesting term “stress insomnia” is rapidly becoming an informal term for sleep problems related to this stress.

Why can’t we sleep:

We may feel tired but find it difficult to fall asleep. We often wake up at night because worried about the current situation, as a result strange and dramatic dreams come while sleeping.

During this stress period, several types of sleep disturbances occur frequently. Feelings of fear and stress make it difficult to turn off and can affect the amount and quality of our sleep. Top 5 ways to take better sleep during stress

When we feel anxious, we can dream scary dreams. This can cause symptoms such as screaming, kicking, or walking while during sleep. Therefore, they are also known as night terrors.

Why is sleep important?

Getting regular, quality sleep is very important for our physical and mental health. It will help  better manage, what is happening to us.

It also plays an important role in maintaining our immune system. It can even reduce the risk of health problems such as diabetes, heart disease, and high blood pressure.

Poor sleep for more than a few nights can take its toll on our emotional well-being.

The American Academy of Sleep Medicine recommends seven hours of sleep a night for good physical & mental health. 

Studies have revealed that those who sleep less than 7 hours a night tend to gain more weight than those who sleep more (7 or more hours). 

Top 5 ways to take better sleep

Here are the five tips for better sleep in these tough stress times. It will help us to assess and think about how our daily and night habits affect the quality and quantity of our sleep.

1-Avoid naps & going outside

If we are sleep deprived and feel tired at night, we may be tempted to take a nap during the day.

A quick nap in the afternoon can be useful for some people. But it is best to avoid taking long naps as they can affect our sleep at night.

Top 5 ways to take better sleep during stress

Going outside

We should go outside regularly. We should be exposed to natural light, as it  plays an important role in maintaining a balance in the circadian rhythm.

Our circadian rhythm helps us control our body’s internal clock by following a 24-hour cycle.

Exposure to light and dark outdoors helps regulate a hormone called melatonin in our body, which helps regulate our sleep and wake patterns. Top 5 ways to take better sleep during stress

2- Maintain sleep routine & turn off the lights before going to bed

Routines are often referred to as guardians of a good night’s sleep. Create a regular sleep schedule that aims to go to bed and wake up at the same time each day.

Avoid sleeping on the weekends because it can make it difficult to wake up on Monday morning.

A relaxing bedtime is an important way to help us have a good night of sleep.

A sleep routine should begin about 30 minutes to an hour before bedtime. When light remains dark, body is encouraged to produce the sleep hormone melatonin. 

The experts agree that consistent, high-quality sleep can improve every aspect of our health and that deserves our attention during this stress time.

Top 5 ways to take better sleep during stress

Turn off the lights before going to bed

The light can affect sleep, especially blue light which we get from electronic screens such as mobile phones, laptops and tablets.

This is known as sleep debt and the cumulative effect of not getting enough sleep can lead to mental and physical exhaustion. It is is associated with a decline in performance, memory and immunity.

It’s important to turn off the lights before bed, as artificial lighting can trick our body into thinking it’s daytime by slowing down its circadian rhythm.

Dim the lights and remove electronic devices that emit blue light from our bedroom before going to bed. It will help us relax and get ready for bed.

3-Limit alcohol and caffeine & don’t use drugs

Avoid caffeinated drinks such as tea, coffee, and energy drinks from midday onwards. It is better switch to herbal teas.

Studies have shown that, people who drink caffeine within six hours of going to bed do better, but caffeine can reduce the total duration of sleep by up to an hour. 

It can be tempting to drink more alcohol while in lockdown, so it can affect the amount and quality of our sleep.

While alcohol can help us fall asleep faster, it can interfere with our sleep at night.

Many person believe that an alcoholic drink before bed, promotes sleep. But studies have shown that while alcohol can help to fall asleep more easily, it can also shorten the REM sleep phases (the sleep stage, in which we dream). Now it results into sleep apnea (shortness of breath) and reduced sleep quality.  Top 5 ways to take better sleep during stress

Don’t take drugs

Avoid using recreational drugs such as cocaine, amphetamines, and ecstasy (rave party drugs) as these are stimulants and make it difficult to fall asleep. They can also cause a variety of other health problems, including anxiety and depression. When struggling with any form of addiction, always seek help and support.

Top 5 ways to take better sleep during stress

4- Eat well and exercise,  keep away from news

Studies show that regular exercise and activity during the day can help us sleep better by eliminating any worries or anxieties we may have.

We should exercise regularly, but avoid going out late at night. We may feel energetic and have trouble while sleeping. It is better to start our home workouts.

Eating a healthy diet is also linked to a good night’s sleep. Avoid large meals late at night as they can cause indigestion and affect our sleep. Try to eat earlier in the evening and drink enough water during the day.

Keep away from news

The complete information and news about any stressful event can be devastating and add to stress and anxiety. We should avoid the excitement to watch the news or social media a few hours before bed. We can check the news in the morning instead.

Top 5 ways to take better sleep during stress

5- Relaxation practice and write down our thought

When we incorporate relaxation techniques into our daily routine, we can actually relax before bed and improve the quality of our sleep. This can include:

• Take a bath

• Dim the lights and play some relaxing music

• Read the book

• Meditation

• Conscious relaxation

• Breathing techniques

• There are numbers of meditation and mindfulness apps that we can download from internet. Top 5 ways to take better sleep during stress

Write down our thought

If we are struggling to fall asleep or wake up frequently during the night, try writing down what’s making we worried. This can help stop thoughts building up inside our head. It can also help us to organize our thoughts.

If these sleep tips don’t work and it’s not clear what’s causing our tiredness or sleep difficulties , we should always get in touch with doctor.

Doctor will check tha,t what is the exact cause of not getting food sleep whether it is due to a psychological, physical or any sleep related condition.

Doctor may also recommend for cognitive behavior therapy, if this sleep problem persists for some time. Top 5 ways to take better sleep during stress

Remember, our doctor is there for  all sorts of reasons not just for only coronavirus-related concerns, or physical illness.

We should not feel alone, if we have concerns about our mood, sleep or other health issues. Help is still at hand if we want to reach out.

Sleep doesn’t just make us feel better, it boosts our health and immunity, therefore it is the top priority during stress time.