You might have seen the 4-7-8 trick to fall asleep in under a minute: breathe in through your nose for four seconds, hold it for seven, then breathe out for eight and repeat. It works. Crazy right?
But when you’re constantly stressed, you might need more than that to kick your insomnia.
Here are some helpful tips for sleeping better when counting sheep just won’t cut it:
1. Quit Your Job
And go and join a tribe in the Amazon. But seriously, even if you love what you do, not much causes more stress than work (or your nagging credit card bill). Leave stresses at work whenever possible and at the very least, out of your bedroom. When you close that office door, let it signal to your brain that you’re done for the day. If your job is really stressing you out, just remember tribal life is hard work and you’re probably better off sticking with what you’ve got. Basically, count your blessings if sheep don’t quite serve the purpose!
2. Make a To-Do List
When you’re stressed, you’re constantly afraid you’re going to forget something.
Writing down what you need to do can put your mind at ease and clear your head of the clutter. You can do this before you leave work so that you can whistle your way on home.
3. Be a Creature of Routine
Sounds funny, but that Saturday morning lie-in can actually exacerbate your sleeplessness. Sleeping in late can throw off your body’s rhythm and #sleep schedule, so it’s better to have set bedtimes and wake times. You may even find yourself waking naturally before the alarm!
4. Eat for Sleep
Hunger pangs can keep you up but so can a full stomach or bladder. Empty the latter before bed and watch your food intake in the evenings. Eating turkey to sleep may be a myth, but certain foods will affect your sleep, namely spicy and heavy foods, which not only keep you awake but can also give you a food hangover the next morning. Yup, that’s a real thing!
5. Cut the Caffeine
We understand, we’re all like druggies who know the crash is coming but the high is so good that we reach for another cuppa. But caffeine stays in your system for 8-14 hours, so even if you sleep, your sleep isn’t as restful. Try cutting it completely for a month and see if it makes a difference and if you really cannot resist, limit your intake to only before lunch. Unfortunately that means chocolate too… #$@&*!
6. Cut the Electronics
That blue screen that makes it so handy to read on your phone before bed actually makes you more awake, making you sleep later and later. Resist the lure of Pinterest late at night and you’ll find yourself more rested and refreshed when the alarm buzzes in the morning.
7. Tweak Your Environment
It’s funny, but when you’re stressed, that drip of the tap sounds like a jackhammer. Evaluate the colors, sounds, and vibrations in your bedroom and nearby. You can decorate your room so it makes you happy when you’re in there and play music that relaxes you. Consider double-glazing your windows and sound-proofing your doors so that 6 a.m. construction work (or those noisy neighbors) doesn’t drive you mad.
8. Mindful Breathing
The 4-7-8 technique isn’t the only sleep trick out there. There are several exercises you can do before sleep to relax your body into drifting off. There’s also breathing slowly and deeply through your left nostril only while blocking your right nostril with your thumb, which is a Kundalini yoga technique.
9. Get a Huggable
And I don’t mean the hot intern in the cubicle next to you. Many people as kids had a teddy bear or security blanket growing up and don’t realize most of us don’t grow out of it when we’re older. That’s why people sleep fine at home with their family close by (or pets) but lie awake when alone on a business trip. Consider an extra pillow, a body pillow or a warm heating pad. Of course, there’s no better huggable than a willing partner… *wink wink
10. Snuggle Snuggle
Speaking of willing partner, we all know the best stress reliever. But doing the deed isn’t the only way of relieving stress for a better sleep. Simply sleeping close to someone releases oxytocin, the feel good hormone that helps you mediate stress and maintain a healthy sense of well-being. And it’s way better than the 4-7-8 trick to fall asleep.
As if you needed another reason!
So now sleep, sweet sleep, can come – no matter how stressed you are.
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