Tension and sleep can create a challenging cycle of restless nights. Regardless of how exhausted we might feel when we lay down, it’s difficult to calm our racing thoughts. Consequently, after tossing and turning all night, we wake up too drained to perform at our peak. This results in increased stress…and the cycle continues endlessly.
Stressors such as worries and anxiety trigger our bodies into a “fight or flight” response. Typically, this state of heightened alertness diminishes once the threat is removed. However, chronic stress leads our nervous system to stay in overdrive, releasing hormones that keep us energized and restless, making it difficult to relax when it’s time to sleep.
If you’ve spent a long time on land with restless nights and exhausting days, your body and mind need guidance on how to unwind. These techniques can help you break free from unhealthy sleep habits and finally achieve some quality rest.
Understand The Breadth Your Accent Resides
In the realm of mindfulness, we learn a great deal about “awareness of the present moment.” This is because anxiety often stems from not being in the here and now. If you feel anxious, you’re likely dwelling on a past experience or worrying about something in the future. You become so consumed with thoughts about what has happened or what might happen that it’s difficult to concentrate on the current task. The purpose of mindfulness is to disrupt these harmful thought patterns by helping you recognize when you’ve strayed from the present moment. This practice can effectively halt anxiety in its tracks.
Stay mindful of a guided mental exercise as you transition out of “work mode” either in the evening or while reclining in bed if you struggle to fall asleep. The Insight Timer app is an excellent resource for free meditations, or consider using Calm, which is one of the most popular apps for mindfulness and sleep. If your workplace provides access to Modern Bloom, you might also want to explore their “Body Scan for Sleep” meditation available in the app.
Remember—you can’t change the achievements or success of the future, no matter how many times you replay scenarios in your mind. Your best option is to try to live where your worries cannot.
Unburden Your Apperception
If you find yourself drifting away from a challenging task or getting overwhelmed by a distracting thought, keeping a journal can be beneficial. If your mind is racing with concerns as you try to fall asleep, it may be carrying those mental burdens into your dreams. Before you turn in for the night, take some time to write down whatever is on your mind. The simple act of putting your thoughts on paper will signal to your brain that it’s okay to let go. This allows your mind to perform its necessary functions while enabling you to sleep peacefully.
Use Your Apperception To Relax Your Anatomy
As stated by the American Psychological Association, the body tenses up during a stressful incident to protect us from pain or injury. However, with chronic stress, our bodies never relax and remain perpetually tightened. If you’ve frequently woken up stiff and confused after an entire night’s rest, your muscular tension might be the reason. Consider encouraging them to unwind with a straightforward nightly body scan.
Concentrate on the expanse of your body and mentally prepare it to ease and unwind. Start with your eyes, then move on to your jaw, your neck, and each part of your shoulders. Proceed in this manner, relaxing one section of your body at a time. You may discover your flow gently before moving all the way through.
Make Your Bedchamber An Anchorage For Blow
Creating the right environment to prepare your body and mind for deep sleep is essential. Turn off your electronic devices and keep the lights dim as you settle into bed. If your bed is near a window, make sure to close your curtains to block any outside light, or simply hang a blanket or sheet. The National Sleep Foundation suggests maintaining the room temperature between 60 and 67 degrees Fahrenheit for optimal sleep conditions.
If you find yourself in a lively environment, soothing background noise or soft music can help mask any interruptions. The Relax Melodies app allows you to create a personalized combination of calming sounds and tunes, while the Slumber app features an extensive collection of relaxing sounds and soundscapes. Finally, if you’re looking to create a peaceful atmosphere for sleep, consider using a diffuser or pillow spray with pleasant essential oils like lavender or chamomile.
Capacity like these will be unusually attainable as you adjust to the time shift during Daylight Savings Time. By preparing your mind for rest in your bedroom when feeling sleepy, you can retire for the night a bit earlier throughout the week and still effortlessly drift off to sleep.
Dealing with stress can be complicated, so you might need to find out what methods suit you best. If you simply can’t seem to relax and a lack of sleep is particularly affecting your mental well-being, speak to your doctor.
Certain treatments and medications may be accompanied by discomfort and other sleep-related issues. If your physician recommends a prescribed sleep aid, we are here to assist you. Allow our team to manage the details while you concentrate on getting the rest you need.
Ready to remove the confusion from your prescriptions? Our team can answer your questions through secure in-app messaging or by phone.
This content is not intended to serve as professional medical advice, diagnosis, or treatment. Always consult your doctor or another qualified health provider if you have any inquiries related to a medical issue.