When you’re feeling overwhelmed with stress, nothing sounds better than crawling into your bed after a long day to sleep your anxieties away. However, when your head finally hits the pillow, you often achieve the opposite affect of what you desired: sleeplessness. Your mind may be too restless and agitated for you to get the sleep your body is craving, and instead of drifting off to dreamland, you’re replaying everything that went wrong throughout the day and dreading what you have to tackle tomorrow. It’s exhausting, yet you still aren’t sleeping.
Fortunately, there are some ways to wind down so you can get the sleep you need, and since April is National Stress Awareness Month, we want to share them with you.
Any time of the day is a great time for tea, but right before bed may be the best. Sipping some tea is a natural way to reduce your stress and anxieties without the side effects of medication. Teas, like peppermint and chamomile, prior to bedtime will having you drinking your way to a more relaxed mindset. Just make sure they are caffeine free.
Even if you plan on showering in the morning, a relaxing bath before bed can work wonders on decreasing your stress level. A little soaking prior to bedtime can help your body release the physical stress it is holding on to. Mix in some calming fragrances like lavender or jasmine and you’ll feel your stress just melt away.
While you should ditch devices that emit blue light and reduce your melatonin production levels, that doesn’t mean you have to fall asleep in silence. For some people, relaxing music is an ideal way to unwind and quiet your mind. Soothing, classical music or a light meditation playlist might be just what you need to relax before bed. Just be sure to set a timer so the music automatically shuts off and doesn’t wake you up in the middle of the night.
You’d be surprised how well deep breathing works to calm your mind and body. For 10 minutes, focus on your breaths. Every time you notice your mind starting to wander to something else, refocus on your breathing. This simple meditation technique is one of the easiest ways to de-stress your mind and body.
Not only does tidying up before you go to sleep help occupy your mind so you’re not focusing on the stress you’re feeling, it can also help you feel more ready for bed. By taking steps to get your home life in order before you close your eyes for the night, you should feel more organized, and in turn, more relaxed.
In addition to a quick clean up, getting yourself prepared for the next day can help you relax. Writing out your to-do list, laying out your clothes and packing your lunch are all small tasks that will make a big difference. Getting things in order the night before will help prevent you from feeling overwhelmed, rushed and stressed before bed and when you wake up.
For a stress-free night of sleep, it is important to focus on optimizing your Sleep Hygiene Cycle™ overall. Determine what relaxes you and focus on working that into your pre-bed routine. In addition to adjusting your daily habits to ensure your body is ready for bed, you should also introduce a melatonin supplement, like REMfresh®, into your schedule. With sleeplessness caused from stress, you may need a little extra help to fall asleep and stay sleeping soundly throughout the night. When you take it correctly, melatonin can help you get a better night’s sleep and wake up feeling more refreshed the next morning. REMfresh is available in 2 mg and 5 mg strengths, making it easy for you to find the right dosage for your individual sleep needs.
When you’re stressed, sleep doesn’t come easy. With these tips, however, you may be able to get the sleep your body needs to unwind, recharge and take on another day.