How to sleep?
How To Get a Good Night’s Sleep
Can’t sleep? Don’t panic. We have you covered with these tips that will have you peacefully dreaming in no time.
When you can’t seem to unwind after a long, stressful day, sleep can seem impossible. If you can’t unwind, you won’t be able to relax enough to get a full night of sleep. That can hurt your health and affect your mood, your job, and your relationships.
Try these tips to fight the stress and induce a great night of slumber.
Talk to Someone
We all need to discuss our worries sometimes. Talking to someone – whether you talk to a friend, family member, co-worker, or therapist – can be enough to calm your nerves. So go ahead and get things off your chest and see how much better you feel.
Come up with a Solid Plan
The best way to achieve goals is by creating a step-by-step plan to get you to where you want to be. Create a list of your biggest problems you’d like to tackle. Come up with a few solutions that will begin to address those problems and make them more manageable for you. Just the simple act of creating a plan will be enough to take some of the worries off your shoulders.
Focus on Your Breathing
When we feel stress, our breathing changes, becoming more rapid and shallow. There are other physical changes as well. Our muscles feel tighter and our shoulders hunch. To fight these physical changes caused by stress, you need to concentrate on your breathing because it will help calm your nerves. Focus on slowly and deeply breathing in and out, and make a conscious effort to relax your muscles by doing simple stretches and willing your body to relax. Sometimes all it takes is mind over matter.
Retrain Your Brain
Embrace the Chaos
Overthinking your circumstances can make stress worse. Instead of replaying the situation in your head endlessly, accept it. Tell yourself it is what it is. You can’t change your circumstances – you can only change your reaction to them. Sometimes letting go of your need to control everything is the best thing you can do.
It can be easy to get swept up in daily drama at home or the office. When you feel that happening, ask yourself if that drama will matter one year from now. Most of the time the answer will be no, and you’ll find yourself feeling more relaxed.
Follow Your Gut
When you’re in doubt about how to handle a difficult situation, always trust yourself. Rely on your wisdom and spirit – if you listen to yourself, you’ll find your way. You have the strength to get through any challenge if you dig deeply enough.
Keep Things Positive
Stop Watching the News
When you’re feeling stressed out, the last thing you should do is add more negativity and worry into your life. You need to unplug for a while – stop reading and watching the news on television. While it’s good to stay informed about the world around you, most of the news being reported is negative. That can add more pressure and hopelessness to what you’re already feeling.
Surround Yourself with Positive People
We tend to become like the people we spend the most time with. If you’re spending most of your time with negative people, you’ll feel more negative. But if you surround yourself with happy, positive people, their attitudes will rub off on you.
Incorporate Simple Exercises
Exercise is known for its ability to make stress disappear. Even a few minutes of jumping jacks, push-ups, or a walk through the park will ease the tension, both physically and mentally.
Work Toward a Goal or Pursue a Hobby
Checking things off your to-do list can give you a great feeling of accomplishment. That’s enough to reduce stress all on its own. If you have a few free minutes, pursue a hobby you enjoy – it will be a wonderful release for your mind.
Release Those Endorphins
As we mentioned, exercise is beneficial, but certain exercises can excite you, while others work to relax you. Here are some relaxing, gentle exercises for you to try.
For this calming exercise, you’ll inhale as you take four steps, then exhale for the next four steps. Keep doing these steps and focusing on your breathing for at least three minutes. Keep pushing the boundaries of what you can do by working up to six-to-eight steps for every inhalation and exhalation.
To do this exercise, sit down on the ground or a chair – whichever is more comfortable for you. Inhale slowly and deeply while extending your arms straight up. Stretch to the right as you exhale. Inhale while coming back to the center. As you reach the center, exhale while you stretch to the left. Repeat this process for five more breaths.
Lying Down Stretches
While lying down on the floor, or on your bed if you have a bad back, stretch your arms above your head and push your heels away from your body. Hold that position for 15 to 20 seconds before relaxing. Then repeat the stretch five times.
How to Breathe to Reduce Stress
Slowly inhale to fill your lungs fully with air, without forcing too much air in. Imagine you’re filling up a bottle, so your lungs fill from the bottom. Breathe in through your nose and out through your mouth. As you breathe, count from one to five in your head. Then, as you let the breath slowly escape, count from one to five in your head again. Repeat this breathing pattern until you feel calm.
Tips for the Morning
Facing the morning can be a challenge when you don’t feel like you can handle another work day on such little sleep. Here are some tips to help you power through your morning routine.
- Open your blinds right after getting out of your bed in the morning. Natural light will stimulate your mind and your body. Sunlight will help enhance your mood and give you energy.
- If you’re tired, don’t panic. You can get through this day – it’s not the first sleepless night you’ve had in your life.
- Take a short walk around the block or do some jumping jacks and push-ups to wake up.
- Having a cup of coffee or tea is fine, but you don’t want to overdo it. It can help take the edge off of a bad night’s sleep, but caffeine can’t make up for the sleep you’ve missed.
- If you have to drive to work, turn on your radio and put the windows down to help you stay awake. You don’t want to be in an accident because you’ve fallen asleep while you’re driving.
- Try to avoid projects that require a lot of numbers or other details. You’d be better off tackling that after a good night’s sleep.
- Snack on power foods like almonds and dried apricots that have immune-boosting vitamin E and selenium.
- Stay away from the sugar. Once it wears off, you’ll crash hard and feel worse.
- Avoid a heavy breakfast. Go for a handful of nuts, a boiled egg, or a light fruit salad. Heavy, filling meals will make you feel more tired.
Get Through the Rest of the Day
- Make sure to stay well hydrated.
- Eat protein to give you a steady supply of energy throughout the day.
- If you can take a nap during the day, it may help. Keep it to 15 minutes though so you don’t feel groggy afterward.
- Avoid staying in stuffy, warm rooms because that will make you even more tired.
- Try to avoid serious discussions with your spouse. It’s easy to get into arguments when you’re tired.
- Talk to your friends and co-workers. A good laugh can give you a jolt of energy.
- Don’t make any big decisions. It’s not a good idea to make them while you’re feeling exhausted.
- Take mini-breaks to destress your mind and your body. Walk around every hour or so for a few minutes.
- Don’t skip meals. You’ll need energy from your food to power through the day. But make sure to keep those meals light.
- When nighttime rolls around, unwind by having a bath, drinking a cup of tea, rubbing in a scented lotion on your arms and legs, and playing some relaxing music.
- Make it a high priority to go to bed on time so you can get a solid seven-to-nine hours of sleep.