How To De-Stress And Unwind To Sleep Well

0 Flares Twitter 0 Facebook 0 Google+ 0 StumbleUpon 0 Buffer 0 Filament.io 0 Flares

Stress is becoming a natural part of our everyday lives with many of us adopting 24/7 lifestyles. In a bid to achieve all of our goals we endlessly multi task throughout the day and never stop to relax. Before we know it were hitting the pillow and we’re unable to sleep, largely because we haven’t given ourselves the opportunity to de-stress and unwind.

You don’t have to force yourself to wear ankle warmers and hit the yoga classes to relax. The key to unwinding is taking some time out for yourself to relax, even if that’s just for a couple of minutes.

Being busy induces stress and makes it difficult to communicate with others as you’re unable to focus on the moment. Constantly thinking about work when youre at home and vice versa gives you a sense of feeling helpless, as you can’t be in that place. Instead try to focus on the here and now. Meditation is a natural antidote for a busy lifestyle as it trains you to live in the present and encourages you to concentrate on one thing at a time. Thinking in the present moment will stop you from stressing about past events or potential negatives in the future.

Give yourself a minute to focus on your breathing and breathe in through your nose and out through your mouth. Focus on each muscle group and relax it. If your thoughts are wandering during this, refocus your attention on relaxing your muscles.

If you’re sitting at a desk all day, focus on your posture and whether you are frowning. Sitting up straight and putting a smile on your face can instantly enhance your mood. When you get in from work lie down for a minute and gaze upwards towards the ceiling. This will stimulate the parasympathetic nervous system, which in turn lowers blood pressure and slows down your breathing.

Try to define a line between your work and home life. This is now becoming more difficult since the advent of smartphones, as people are more frequently working late into the night. A few hours before bed switch off all electronic devices including smartphones, tablets and computers. The bright lights can affect our circadian rhythms, meaning it’s difficult for sleep to naturally occur.

Exercise for around 30 minutes each day to release good endorphins that can enhance your mood. Exercise can reduce stress levels massively; however intense activities can raise the levels of the stress hormone cortisol. Activities such as swimming and walking are better than a hard core gym session.

Laughter is the best form of medicine. It activates your bodys stress response, and then cools it down, leaving you relaxed and full of endorphins. Laughter can improve the immune system and ease pain. Make time each week to meet up with friends, watch a comedian or something funny and relaxing. Be around positive people and wade off people who leave you feeling drained.

Eating well can affect sleep and stress levels. Cut down on caffeine, sugar, alcohol and nicotine. Try eating foods rich in magnesium which are said to be calming. Porridge with almonds, green vegetables, nuts, seeds, whole grains and pulses are great stress busters.

Having less stress throughout your day means that you can actually get more done and get to bed on time. 7-8 hours is the ideal amount of sleep for adults but you may need more listen to what your body wants. If you’re still anxious at bedtime, try writing down your worries or make a to-do list. As you have written them down and they are more tangible this should help your mind to relax knowing you can tackle them tomorrow.

Author Bio: Sioban believes in being able to destress and unwind before going to bed. She highly recommends the Silentnight mattress discount site at www.mattress.co.uk the next time you are looking for a fantastic mattress. They are dedicated to providing advice on how to get a great night’s sleep.

0 Flares Twitter 0 Facebook 0 Google+ 0 StumbleUpon 0 Buffer 0 Filament.io 0 Flares