Posted on Apr 21, 2022, 6 p.m.
Stress results from challenging and difficult circumstances that we experience in our daily lives. It can have emotional, physical, and behavioral effects on us. However, too much pressure can result in anxiety and even depression. It can also cause sleep problems. Common indications of too much stress include poor concentration, anxiety, tension, work inefficiency, sleep problems, depression, and apathy. One may even experience physical symptoms like upset stomach, appetite loss, headaches, fatigue, and considerable ache in the chest, neck, and head.
Learning a few techniques for stress management at night can aid your sleep. One of the most unconventional but effective ways to manage your stress is to consume CBD for sleep. Understanding how stress and sleep are connected can help you effectively handle the problem. Using these tips and tricks to manage your stress levels during the day will help enhance your overall wellness and health and hopefully correct your sleep schedule.
Ways To Manage Stress And Sleep:
Use Relaxation Techniques
To aid your preparation for sleep, you can employ various coping methods that help relax you mentally, physically, and emotionally. Relaxation techniques help to slow your breathing, lower your blood pressure and calm your mind. These techniques include guided imagery, progressive muscle relaxation, mindfulness meditation, hypnosis, and deep breathing. Some methods like yoga, qi gong, and tai chi also focus on physical health.
Manage Screen Time Wisely
Many sleep experts recommend avoiding electronic devices as a part of the winding-up routine before bed. The blue light emitted by tablets, smartphones, televisions, and computers can lower the melatonin levels (the sleep hormone) and keep you awake at night. You can block the blue screen light by wearing special glasses and lessen the consequence of screen time on your sleep schedule. You can even consider going one step ahead and keeping your bedroom free of screens altogether.
Drink A Warm Glass of Milk
Even though research hasn't found the reason behind it- many people depend on a relaxing cup of milk or herbal tea to help them sleep easily at night. Moreover, you can also consider cutting down on alcohol, caffeine, and nicotine (especially in the evenings) to improve sleep quality at night. If you also face the problem of frequently waking up to use the washroom at night, you can try drinking fewer fluids before bed.
Avoid Heavy Meals Before Bed
A recent study has concluded that eating within three hours before bedtime can result in more nighttime awakenings. Moreover, eating a heavy meal right before sleeping can result in heartburn and consequently lead to discomfort and trouble sleeping. If you also suffer from heartburn, try avoiding spicy, fried, and acidic foods as your bedtime nears. And if you have trouble sleeping with an empty stomach- your best bet is to enjoy a light and nutritious bedtime snack.
Regular exercise can effectively relieve your stress and improve your sleep. However, some people also feel that exercising too close to their bedtimes interferes with their sleep. Thus, it would help if you tried wrapping up intense exercise sessions at least 90 minutes before your bedtime. It gives enough time for your core body temperature to return to sleep-favorable levels.
Various scents like peppermint and lavender help lessen anxiety and enhance sleep quality. You can try out aromatherapy with essential oils or give yourself a massage with cream to reduce your stress before bedtime.
Create a Relaxing Bedroom Environment
The frustration of sleepless nights can result in you developing a cold relationship with your bedroom altogether. Developing some sleep hygiene habits can tackle these negative feelings and rekindle your love for a peaceful sleep:-
- Reserve the bed for sleeping only and keeping studies and work out of the bedroom.
- Keep the bedroom quiet and cozy.
- Develop a sleep routine and follow it daily.
- Wind down at least an hour before bedtime by darkening the room and doing quiet activities (like reading a book).
CBD for Sleep
CBD (Cannabidiol) can help to lessen insomnia in some people who experience chronic pain. It is well-known for reducing CBD anxiety and in turn, it may help resolve stress issues and enhance sleep quality. Therefore, CBD may help some people to increase overall sleep duration and effectively tackles insomnia.
If consumed in adequate doses, CBD may help some people to reduce daytime sleepiness and stimulate alertness. For some people, it has helped to significantly improve daytime performance as well as strengthen and stabilize the sleep-wake cycle. Anyone could easily search “buy CBD hemp flower online” to get CBD at their doorsteps in places where it is legal to do so.
The number of people suffering from sleep-related problems has risen considerably over the past few years. Moreover, a poor sleep schedule can result in many serious ailments that people develop over time such as weight gain, depression, high blood pressure, and many other unwanted conditions.
The above-given techniques can help some people to improve their sleep schedules. However, if you still face frequent sleep issues- it might be the right time to consult your doctor. They can inspect you for potential medical ailments such as overactive thyroid, sleep disorders, or psychiatric conditions like anxiety disorder and suggest treatment. Your doctor may even recommend better techniques to effectively manage your stress and sleep schedule. Please ensure that you follow a more healthful lifestyle without compromising your safety.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before making any changes to your wellness routine.
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This article was written for WHN by Alexandra Doherty, blogger and health advocate.