You've already seen the agony of lying awake in bed with a racing mind. Also the most tired individuals can be kept up at night from daytime tension. It can be tough, if not impossible, to get out of a sleep rut induced by stress. However, these techniques will help your mind and body relax so you can get the restorative sleep you need.
1- You Should Be Caffeine-free by the Midday
Caffeine's effects range from person to person, but if you're having difficulty with sleeping, caffeine may be one of the main triggers. If you are caffeine allergic, consider going without it for a month to see if it helps your sleep. Try avoiding sly caffeine sources such as chocolate, tea, and soda in favor of water, herbal tea, and herbal coffee replacements.
2- Take a Restorative Bath Before Going Bed
Please tell us, is there any activity better than a warm and relaxing bath when you're feeling stressed? Very likely not. Bathing on a daily basis was shown in several experiments to help people relieve stress and improve their sleep. Here's our tried-and-true bath recommendation:
- In a hot bath, combine 2 cups of bath salts or sweet scented bath bombs with a few drops of essential oils which are proper for your skin (lavender or jasmine may be good options).
- Please be sure to use a sensitive oil which does not irritate your skin.
- The temperature of the water should be warmer than your body temperature.
- Soak and relax for an hour.
3- Change the Light, Cut the Sound
Lights and sound which is in your sleeping environment will have a major effect on how well you sleep. Try dimming the lights in the evening, a few hours before going to bed. Place an eye mask or sleep in a completely dark bed. If you think that making some background noise makes you relax (or if you need to block out noise from outside), try sleeping with a fan or noise machine on. Earplugs are also a great option.
4- Prefer a Light Meal and Consider Using a Supplement
Dinner should consist of high-quality proteins and complex carbohydrates, such as quinoa with sautéed greens or baked chicken breast with roasted pumpkin seeds. Try a bowl of fresh cherries for dessert, or a frozen yogurt made with frozen cherries and coconut milk. Then, just before going to bed, try taking a supplement like magnesium glycinate, a common sleep aid which can reduce anxiety and stress hormones.