When you experience a lot of stress and tension, it can disrupt your ability to sleep. When you do not get enough sleep, it can cause stress and tension. In this way, insomnia induced by stress can become a vicious cycle. Here are some tips for breaking the cycle of insomnia by getting a good night’s sleep.
Create a Relaxing Environment In Your Bedroom
When you have trouble sleeping, you may start to associate stress with your bedroom. To break the association and get better sleep, you need to make your bedroom as relaxing an environment as possible.
First, you need a bed that is comfortable and able to accommodate any physical problems you may have. Find the best mattress for back pain if you are afflicted with it. Second, reserve the bedroom for nighttime activities only. Daytime activities, such as eating or work, should be kept out of the bedroom and relegated to other areas of the house where they are more appropriate. Turn off any bright lights in your bedroom.
Stick to a Sleep Routine
By going to sleep at the same time every night and waking up at the same time every morning, you gradually train your body to anticipate sleeping at these times. Before long, your systems will start to anticipate this, and you’ll start feeling automatically sleepy at your appointed bedtime. However, for this to work, you have to keep to the same schedule every day, including on weekends.
Watch Your Pre-Bedtime Media Consumption
Melatonin is a chemical in your brain that makes you feel sleepy. Research shows that looking at the blue light from screens on your computer, television, or phone right before bed can decrease melatonin levels and keep you awake. Instead of looking at screens, play some calming music before bed. Drown out noisy neighbors or traffic outside by listening to recordings of nature sounds or using a white noise machine.
Try Journaling
If you have a lot on your mind and worrying about it is keeping you from sleeping, try journaling about it. Writing about your troubles helps them to become more manageable and keeps stress at bay. You should set aside a time each day for journaling. It should be the same time each day, but it doesn’t have to be right before bed if that would not help you. Choose a time that works for you rather than against you.
Use Aromatherapy
Research has shown that certain smells are more likely to produce relaxation. Examples include peppermint and lavender. The sense of smell is very closely associated with emotions, and it is thought that these particular scents stimulate the production of chemicals that help to reduce stress. Aromatherapy usually involves essential oils, but any product containing these scents may produce the desired effects, including personal hygiene products such as soaps or lotions that contain the oils as ingredients or a synthetic equivalent.
Exercise Regularly
You should make exercise part of your daily routine as it is known to produce endorphins that help reduce stress. With that said, you do not necessarily want to exercise right before bedtime. This could elevate your core temperature to a level that is not conducive to sleep.
Take a Warm Bath
A warm bath can help relieve tension, especially if you use a grooming product infused with aromatherapy oils such as lavender or peppermint. After your bath, your body goes through a natural cooldown process that makes you feel more relaxed. It may also help you fall asleep more quickly because the temperature fluctuations mimic those that occur during the sleep-wake cycle.
Watch What You Eat and Drink
Heavy meals right before bed can cause indigestion and heartburn that can disrupt sleep. Avoid stimulants such as caffeine and nicotine that can keep you awake. If you’re having trouble sleeping, a cup of herbal tea or warm milk may help to calm you, though it is not entirely clear why. However, you may also want to avoid fluids prior to bedtime to avoid having to get up in the night to use the toilet.
