If you are constantly faced with work or family pressures, you may lose sleep because of too much stress. Is there the secret to having a good night’s sleep despite the stress after a long busy day?
Stress can cause you to lie on your bed to sleep with your eyes closed and still can’t sleep because your mind goes over and over on the things you haven’t resolved. Even, no matter how sleepy you are, your brain is constantly “busy”, it cannot sleep. As a result, by the next morning, not only will you lack sleep, but also continue to be stressed and tired.
How can you help your mind relax to fall asleep and compensate for the fatigue the brain has to endure after a day of stress?
Let’s find out the tips below to have a good night’s sleep with sweet dreams until morning.
1. Relax 1-2 hours before going to bed
In the evening 1-2 hours before going to bed, you should limit as much as possible the things that are stressful and difficult to sleep such as work stress.
In addition, you can also help yourself relax by doing yoga exercises to help you sleep well , take a warm bath, relax massage … These are the secrets of good sleep despite the stress that you should apply to see. the effect was later.
2. Make a bedroom arrangement to help you relax
You can arrange the furniture in the bedroom to relax with dark night light along with natural room scent.
In addition, you should also note that electronic devices in the bedroom should not make you easily lose sleep because you are busy watching entertainment programs or texting. In addition, you should clean the bedroom neatly, avoid letting food, dirty clothes or letting pets in the bedroom. These will also make your stress worse and make it harder to fall asleep.
3. Eat foods that help you sleep well
If you have trouble sleeping, you can eat foods that help you sleep well such as kiwifruit, soybeans, foods rich in fiber , omega-3 fatty acids, yogurt, cereals, bananas …
In addition, you should not eat foods that easily cause insomnia such as orange juice, mint, hot spicy foods, caffeinated beverages, fried chicken, burgers, processed meats.
4. Sleep for a fixed time each day
Even if you have too much work, try to go to bed for the same hour each night. This helps you keep your body’s circadian rhythm for easier healthy sleep habits.
5. Focus on your breathing
If you are too stressed, you can do some breathing exercises to help you sleep well . Breathing can help relieve stress so that you can calm yourself down before going to sleep and have a deep sleep.
6. Reduces background noise
If you are stressed and needing a good night’s sleep and the environment is too noisy, you are more likely to lose sleep. Even if the noise gives you a headache, you may be experiencing noise pollution . Noise can interfere with normal sleep cycles and cause discomfort that prevents you from getting a good night’s sleep.
You can cancel out the noise by using earplugs, using a white noise machine, or listening to your favorite music. You can also redesign the living space by installing soundproof glass doors, mounting partitions, making plaster ceilings …
7. Take a shower to relax before bed
Soaking in warm, soothing water will help relieve stress and improve sleep. You can also mix bath water with Epsom salt to help soothe the nervous system and relieve muscle aches. This salt also energizes the body, cures insomnia and helps you sleep better.
You mix with warm water 2 cups Epsom salt and a few drops of essential oils to help you sleep, such as lavender essential oil, jasmine essential oil, sandalwood essential oil … You should choose essential oils that you love and feel. comfortable. Then, you can soak in the bath for about 30 minutes.
8. Take some time to relax during the day
During lunch break, allow your body to rest for at least 15 minutes after your lunch is finished. You can also take time to walk or simply not look at the screen for a short time to help balance your body. This will help you avoid overload at the end of the day.
You should also manage work stress by discussing with your boss, prioritizing tasks, learning to refuse when you’re overwhelmed, and focus on doing only one thing. In addition, you should also reward yourself after completing a difficult task.
9. Use relaxing massage therapy
You can perform relaxing massage therapies to reduce fatigue, resulting in better sleep. There are many types of massage therapies and you can choose one of the suitable options below:
- Japanese Shiatsu massage
- Thai style relaxation massage
- Essential oil massage therapy
- Relaxing massage for pregnant women
- Swedish massage therapy
- Foot reflexology therapy
- Relaxing massage with hot stone
10. Do exercises to help you sleep well
If you are constantly experiencing stress causing insomnia, you can do yoga exercises to help you sleep well at home or sign up for yoga lessons with the guidance of a trainer. Some evening yoga exercises can help you sleep well, but there are also some exercises that keep you awake. So, ask your trainer to guide you through exercises to sleep better.
You can also do other exercises such as jogging, brisk walking in the morning to make it easier to fall asleep at the end of the day, but not too close to bedtime interfering with sleep.
The secret to a good night’s sleep, despite stress, will help you soothe your nervous system to relax your mind and fall asleep quickly. In addition, you should also learn to manage stress to reduce the pressure at work and better solve problems. If you take care of yourself, then everything will be fine!