7 Techniques for Improving Sleep and Reducing Stress

Anam
3 days ago
4 min read

Discover the seven techniques to improving sleep quality and reducing stress through holistic techniques

Feeling overwhelmed and sleep-deprived? You're definitely not alone. Surviving can feel like an uphill battle on some days. Get some distance and see where you are at. Consider the toll it's having on your emotional and physical well-being; is the goal you're pursuing truly worthwhile?

In today's technologically advanced and fast-paced society, many people, especially those between the ages of 25 and 50, struggle with stress and sleep disorders. If you want to be healthy and happy all the time, you need to learn to manage your stress and get better sleep. Whether you're a guy or a woman in this age bracket, here are five holistic ways to improve your sleep and stress management.

The importance of sleep and proper nutrition is underappreciated, despite the fact that these factors have subtle but significant impacts on your health. The key to thriving mental health and reaching your goals is building a solid routine of healthy behaviors, like improving sleep and learning to reducing stress.

Get into the Habit of Regular Sleeping

The temptation to watch just one more episode of that season on Netflix after a long day can be strong; before you know it, midnight has passed, and you still haven't finished your favorite show. One way to keep your internal clock in check is to stick to a regular sleep pattern. Maintain a regular sleep-wake schedule, including on weekends. Maintaining a regular sleep-wake schedule will help you get a better night's rest.

Reduce Your Blue Light Exposure

The blue light emitted by electronic devices can make it difficult to go to sleep. When we spend all day staring at displays, whether they be phones or computers, our eyes and brains get overstimulated and have trouble sleeping. If you want to put less mental strain on yourself before bed, try not to use screens for at least half an hour. Put down the remote and pick up a book instead of the TV or Instagram.

Create a Calm Night time Schedule

When it comes to getting ready for sleep, nothing works better than a good night's hygiene routine. Before I go to sleep, I often sip a mug of peppermint or camomile tea. Learn to wind down your body and mind with a pre-sleep ritual. Things like reading a book, soaking in a hot bath, listening to soothing music, or doing light stretches could fall into this category. The mind and body can be more easily put into sleep mode when you stick to a regular routine before bed.

Check out this article for more details on how to establish a regimen for good sleep hygiene.

Reduce Anxiety with Efficient Use of Time

Feeling more in charge of your day through efficient time management helps alleviate stress. Use a prioritization technique to sort your to-do list into two piles: critical but not urgent and high-importance but not urgent. This will help you avoid feeling overwhelmed and get more done in a day. Divide up big projects into smaller, more manageable chunks, and assign responsibilities when you can. If your calendar is too full and your ambitions are too lofty, consider hiring a life coach for assistance. Make time to unwind and refuel at regular intervals throughout the day.

Be Present Through Meditation and Mindfulness

Improving the quality of one's sleep is associated with better stress management. A better night's sleep is associated with less stress, and vice versa. You can lower your stress levels and get a better night's sleep by practicing mindfulness and meditation. Try yoga, meditation, or deep breathing for a few minutes every day. All of these things work together to make you feel more at ease, which in turn makes it easier to fall asleep. Get in touch with nature and establish a solid foundation by spending time outdoors.

Eat a Variety of Healthy Foods

In order to manage stress and get a good night's sleep, it's important to eat healthily. Include whole grains, fresh produce, fruits, and moderate protein in your diet on a regular basis. Instead of ordering takeout, cook at home, even if it means spending more time in the kitchen. To make the most of your limited time in the kitchen, consider researching meal prep recipes.

Prior to going to bed, stay away from big meals, coffee, and alcohol. Have your last meal three or four hours before you plan to turn in for the night. Rather, have a small bowl of oats, a banana, or some warm milk as a light snack before bed. These items will help you get a good night's rest.

Maintain an Exercise Routine

Exercising regularly not only helps you relax, but it also makes it easier to go to sleep and stays asleep. On most days of the week, try to exercise moderately for at least 30 minutes. But if you're having trouble falling asleep, it's best to avoid strenuous exercise in the hours leading up to bedtime.

Improving sleep and managing stress are interconnected goals that require a holistic approach. A healthier, more balanced lifestyle that includes these 7 suggestions will help you sleep better and feel less stressed out every day. In the long run, your health can benefit greatly from even little adjustments. Make thoughtful decisions that benefit your physical and mental well-being, and put self-care first.

If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.