Table of contents:
- How to sleep well when stressed
- 1. Relax your body and mind
- 2. Exercise regularly
- 3. Take a warm shower
- 4. Sleep at the same time
Sleep is everyone's need. Yes, it's nice to be able to sleep soundly at night after a tired day of activities. However, sleeping feels bad when you are under stress or stress. Sleep is no longer soundly, even to close your eyes is difficult. No need to worry, this is how to sleep well even when you're stressed.
How to sleep well when stressed
Stress can be caused by a variety of things, from work piling up, family problems, problems with your partner, or problems with yourself. When stressed, cortisol levels in the body increase and trigger inflammation-causing hormones, namely cytokines.
Excess cytokines in the body can make it difficult for you to sleep. So, so that you can still sleep soundly and with quality, here are some tips that you can try.
1. Relax your body and mind
One of the best ways to relieve stress is to relax the body and mind. Meditation is a powerful way you can relax your body and calm your mind.
Meditation is an exercise that is done to create a relaxed mind and body without the need for special tools. You just need to do it in a calm atmosphere.
You can meditate by concentrating your mind while sitting cross-legged. After that, take a deep breath and exhale slowly. Do it over and over again until you feel calmer and much better. Try to practice it every day one to two hours before bed.
2. Exercise regularly
Regular exercise helps the body to lower the hormones cortisol and epineprine. On the other hand, levels of the hormone norepineprin or antidepressant hormone actually increase. In addition, exercise also triggers an increase in happy hormones, namely serotonin and endorphins.
Quoted from the American Psychological Association, exercise can also force the body to work more optimally, including the nervous system. So, this can be a defense in the face of stress.
Try to exercise at least two hours before bed so that your temperature can return to normal. That way, your body becomes more relaxed and you can sleep soundly.
3. Take a warm shower
Bathing and soaking in warm water before bed can be a comfortable way of relaxation. Warm water helps calm the body by releasing endorphins.
In fact, according to Dr. Bobby Buka, a dermatologist from New York, states that taking a warm bath can help raise your spirits because blood flow to the skin increases. That way, thoughts of problems you have are replaced with positive thoughts that make you excited for tomorrow.
Moreover, if after taking a shower you enter a room with a cool temperature, you will feel more drowsy. The reason is, cool air makes the body's internal temperature decrease and automatically makes you sleepy.
4. Sleep at the same time
Although difficult, but you should try to set the same sleep schedule every day. This is done as a way to establish consistency in order to get adequate and quality sleep hours. To help you fall asleep at the same time each day, try stopping your activities one hour before bedtime.
Then, get ready to sleep in the room that you have prepared as comfortable as possible. After that, put the device aside (gadget) from your bed and turn off the light. Even if you don't feel sleepy yet, keep your eyes closed. Over time, you will fall asleep by itself.
These various methods of deep sleep would not be possible without commitment and strong will. Keep in mind that you love your body and don't let stress take it away, including the quality sleep you should get.
