How To Fall Asleep When You Re Stressed – When you’re stressed, your sleep is disrupted, further destroying your mood, motivation, and willpower. Here are some tips to help you get a good night’s rest to prevent health problems during times of stress.
Sleep is part of my healthy eating and lifestyle efforts. In the days leading up to the marathon, my nervousness and anticipation of the event affected my sleep for several nights in a row.
How To Fall Asleep When You Re Stressed
Simply put, lack of sleep affects my mood, energy levels, and food choices. I drink more coffee (dehydrates), I eat more dark chocolate (which should be delicious and a food group… but unfortunately it isn’t), I only want to eat foods that are high in energy density and pass on less. satisfying (but more nutritious) fruits and vegetables.
Proven Ways To Avoid Insomnia After Evening Workouts
I share these thoughts with you today because I think some of you can relate. Thankfully, I’ve learned some great tricks to minimize damage and get back on track quickly, and I thought I’d share them with you as I use them myself.
With millions of North Americans walking around without sleep every day, it’s important to address the impact it has on our health. In addition to mood swings and low energy, we all know what happens to our food choices when we’re sleep-deprived: we crave and easily give in to high-energy, high-sugar, high-caffeine foods. and drinks.
And there is a biochemical reason for this. Lack of sleep inhibits the body’s production of leptin, a hormone that signals the brain when it is full. When leptin production decreases, we become hungry and eat more than our body needs.
As a society, we’ve been taught that in order to stick to a healthy diet, it takes discipline and willpower to eat less. But this can be very difficult to do when we are sleep deprived.
The Link Between Stress And Sleep, Plus How To Get Better Shut Eye
Rather than just one aspect of our lifestyle (i.e. diet), we need to look at the factors that can influence our discipline and motivation. And sleep is a huge factor.
Basically, it’s about making sure you’re doing what you need to do to get you fit, and that you’re getting regular (physical and mental) rest.
I have a very active mind and like to think every chance I get, even in the middle of the night. I can easily get up at 3am and start making plans that seem so important right now, only to wake up the next day exhausted and realize that those plans would have worked better throughout the day if I had rested.
When we’re stressed, these are the most important periods of sleep, so we have the energy levels to deal with whatever life throws at us. Unless you live in a safe little bubble, you will always be stressed. What makes a difference is how you deal with it and whether you can support yourself through it.
Tips For Great Sleep, Even When You’re Stressed
The busier I get in my life, the more I realize that I need to implement strategies to reduce the impact of stress on sleep and therefore my lifestyle (let’s face it, there will always be stress – so instead of fighting it, just find ways to deal with it in a healthy way let’s look!). Over the years, I’ve collected some very useful strategies.
Cardiovascular exercise helps increase blood flow to the brain, which improves mental alertness, increases the production of serotonin, our natural mood-enhancing chemical, and helps reduce cravings and appetite.
Not only that, but exercise helps promote deep sleep (also known as “slow wave” or “delta” sleep), which is the most restorative stage of sleep and the most important for boosting energy and willpower! (p.s. alcohol interferes with this sleep phase). So, even if your sleep duration is short, at least you will get the benefits of sleep
Be sure to exercise at least 3 hours before bed (I think the earlier the better), otherwise the energy boost it gives you will keep you awake longer.
How To Fall Asleep When You’re Stressed Out
Journaling is a very helpful way to “vomit” your anxious thoughts, even for a few minutes.
You fell asleep By putting all your thoughts, ideas, fears, etc. on paper, your mind will be relieved to know that it is already resolved. For me, it makes it easier to fall asleep and less likely to wake up at night thinking about things like this. I am sometimes surprised when I wake up the next morning with a new perspective, idea or solution to a problem that has been bothering me. This is because when we write things down, we are actually pulling them into our subconscious, which continues to work on solutions while we sleep!
I always find it helpful to do something relaxing for 30 minutes before bed after I’ve jotted down, it takes my mind off what I’ve written. Reading a few pages of a good book or listening to a guided meditation are two favorite ways to do this.
It’s generally a good idea to stay away from television, social media, and electronics like YouTube because screen time can be overwhelming. It’s a good idea to schedule an hour of e-free time before bed, a time to journal and relax.
Sleep Simplified — Monica Le Baron, Llc
If you wake up in the middle of the night, regardless of the above, it is important to follow it and do not resist it. The more you focus on getting fewer hours of sleep, the less likely you are to fall back asleep (this was an important strategy for me and my active mind!).
What I’ve found useful is this: if you’re awake at night and your mind starts working, get up or get out of bed and write down your thoughts, sometimes new ideas or concerns come to mind. Something I didn’t think about before going to sleep. If you’re not thinking at all and just lying awake, go back and do the same relaxation exercises you did before bed until you fall asleep again. If nothing else, it will at least eliminate the stressful feeling of being awake at night and you will still be rested.
Here’s another great addition to this tip: Staying awake in the middle of the night can be a great opportunity to write down the dreams you had before you woke up. Why is this important? Often our subconscious communicates ideas and actual feelings to us through our dreams, so if you can catch them while you’re remembering them, you can examine them for meaning to better understand what message they’re sending (usually the next day when you’re more mentally alert).
We don’t have many opportunities to remember and analyze our dreams, so if you can turn your waking hours in the middle of the night into an opportunity to seek guidance from your dream interpretations, you’ll feel more at ease about your lost sleep. and will be able to return to the dream more quickly.
Ways Stress Can Disturb Your Sleep
Now, this is by no means an exhaustive list of sleep tips, but these are 4 of my favorites! Try them for a few days and see how they affect your mood, energy, and ability to cope with stress.
A small, physical body is sent directly every week to receive lots of body love. Sign up here and you can get my free report on Notes. Be open and try something different! What you have been doing so far is probably not going well.
Sleep is a process that cannot be forced, but must instead be allowed to happen. Making more effort to sleep longer or better is ineffective.
Your need for sleep, or your ideal sleep, can cause you to worry about the consequences of sleep deprivation. This is counterproductive and goes against the natural process of daytime relaxation to bring about sleep.
Can’t Fall Asleep? It Might Be Stress
Especially if you don’t sleep well for a few nights, it’s easy to automatically judge your waking state as negative and aversive. However, this negative energy can interfere with the sleep process. The relationship with sleep can be a fruitful topic for meditation.
Recognizing and accepting your current situation is an important first step in choosing how to respond. If you can accept that you are not in a sleepy state and that sleep is not coming soon, why not get out of bed? Many people who have trouble sleeping avoid getting out of bed. Unfortunately, staying awake in bed for long periods of time can make you stay awake in bed.