How to Get Quality Sleep During Stressful Times
In recent years, roughly half of India's population, from teenagers to adults to the elderly, are stressed about something or other. Concerned about studies, work, personal life, finances, or something else? But one thing they all have in common is a lack of sleep.
When people are stressed, they tend to overthink, especially at night when there are no other distractions. They then stay awake, replaying events in their heads.
Sleep deprivation or disruption can increase stress and anxiety and lead to other health problems. Thus, getting enough sleep is important for staying healthy. When people are stressed and unable to sleep, they become even more concerned about their health. However, numerous solutions can help, which are listed below.
1. Breathing Exercises & Meditation
Yoga and meditation have helped tens of thousands of people overcome a variety of health issues. Numerous exercises can help with stress and sleep issues, and the easiest and most basic ones are breathing exercises and meditation. If you are also stressed and have trouble sleeping, practise meditation and breathing exercises for at least a half-hour before going to bed and in the morning.
For meditation; sit straight, with your legs folded, close your eyes, and keep your mind empty and free of thoughts. This exercise can help you relax and remain calm.
For breathing exercises; sit up straight with your legs folded and focus solely on your breathing: inhale through your mouth, hold your breath for 5-7 seconds, and exhale through your nose.
These simple exercises require little effort but provide numerous benefits. If you do this every day, you will notice a positive difference in your life, health and your sleep quality.
2. Physical Exercise to Keep You Active
Everyone must exercise to keep their bodies active and properly functional. Exercise regularly improves or maintains physical fitness as well as overall health and wellness. People exercise for a variety of reasons, including increasing physical strength and muscle mass, honing athletic skills, losing weight, and improving their health. Or simply because they enjoy it.
Aside from physical benefits, regular exercise promotes mental health by lowering stress and anxiety. Furthermore, many studies indicate that exercise improves sleep for the vast majority of people and may help with insomnia. So, include exercise in your daily routine. There is no immediate need to become a master or join a gym. Start with a daily walk or jog, preferably in the morning or evening, skipping rope, sit-ups, and stretches are also beneficial.
3. Make Some Changes in Your Bedroom
Sleeping allows our bodies and minds to rest and replenish and to Sleep Peacefully, our bodies and minds must first be relaxed and calm. But if your surroundings are increasing your stress or making it difficult for you to relax then try changing your surroundings. For example; falling asleep in an unfamiliar environment is difficult, and if you do fall asleep, you will wake up from time to time.
But if that is not the case for you and you are unable to sleep in your room, it may be due to discomfort and a lack of mental relaxation. Make some changes in your bedroom to make more space by getting rid of extra and unnecessary items. Open your windows more, to improve ventilation. You can also add plants to your room to help with air purification and freshness
Furthermore, before going to bed, clean your room and bed so that your mind and body can relax when you lie down. Change the sides of your bed or relocate it to a different part of the room, preferably near a window. All of these will make your room more calming and relaxing, less cluttered, cleaner, and more organised.
Related Article: How To Get Quality Sleep In Less Than 8 Hours
4. Don’t Take Caffeine, in Any Form
You should be mindful of what you eat and when you eat. Anything you eat contains properties that affect your body in various ways. And some food combinations can have a significant impact. Like some food items give you enough protein while others may be a good source of iron or calcium.
Similarly, some foods contain caffeine. Caffeine wakes you up and energises you, which may be beneficial in the morning, but it may disrupt your sleep at night. As a result, avoid eating or drinking anything that contains caffeine after noon.
Caffeine-containing foods include chocolate, coffee, tea, cold drinks, and energy drinks. Avoid consuming any of these at least 5 hours before bedtime, and limit caffeine intake during the day because caffeine remains in our system for at least 5-7 hours.
5. Practice Sleep Hygiene
Sleep hygiene refers to actions or habits that can be taken to improve sleep quality. There are some habits that you can adopt in your everyday lifestyle for better rest and better health. Such as; Maintain a schedule by going to bed and getting up at the same times every day, even on weekends. Make sure your bedroom is quiet, dark, and relaxing, with a comfortable temperature.
Before going to bed, avoid using electronic devices that emit blue light, such as televisions, computers, and smartphones.
These habits will help you get into a routine, and your body and mind will know when it's time to sleep or wake up. Removing unnecessary items or things that interfere with your sleep is another great way to Improve Your Sleep Quality and reduce stress.
6. Switch to a Better Mattress
A peaceful uninterrupted sleep for eight hours reduces the effects of stress and allows you to wake up happier and more productive. And, as you may know, the mattress is one of the most important aspects of your bedroom and your rest. You spend one-third of your life on it, and its quality is directly related to your sleep. If you're having trouble sleeping, your mattress could be one of the reasons. If your bed and mattress are not suitable for you, or if the mattress is old or worn out, you will have difficulty sleeping.
In such a situation, consider purchasing or upgrading your mattress. Mattresses of various types are available in Indian markets. However, all these mattresses are suitable for different people and are designed for different purposes. A memory foam mattress, for example, is ideal for undisturbed, body-contouring, and comfortable sleep, whereas an Orthopaedic Mattress is ideal for back pain relief and spine support.
To Buy Memory Foam Mattress or buy ortho mattress, that helps you sleep better and provides relief from back pain, choose Amore Mattresses. Amore mattresses is an Indian mattress brand that specialises in providing sleep solutions for total back care, pain relief, and restful sleep. And to purchase an Amore mattress, please visit our mattress selection or contact our Sleep Experts with any mattress-related questions.