Stress and anxiety can have a significant and widespread impact on your overall health. In particular, they can dramatically impact your sleep, which is necessary for both physical and cognitive function. Some of the leading causes of sleep disturbances are stress and anxiety, and those who experience these issues often struggle with falling and staying asleep. While most people have a few nights of poor sleep, long-term sleep deprivation can be detrimental to your health. Finding ways to manage your stress and anxiety is key to your well-being. Below, you will find helpful tips for managing stress and anxiety to achieve better sleep.
Tips for Managing Stress and Anxiety to Achieve Better Sleep
Stress and anxiety are unfortunate feelings, but they can be manageable conditions if you take steps to find what works for you. There are several effective methods one can implement in their daily life to improve the likelihood of achieving a good night’s rest. Consider the following tips for managing stress and anxiety to achieve better sleep.
Build a Sleep Routine
Sleep hygiene is a term used to describe the habits and practices a person regularly engages in to promote consistently good sleep. These habits can and should be catered to meet your unique needs, so make sure to consider what works best for you when forming your sleep routine. That said, there are a few research-based tips that may be beneficial to include.
The first of these, and arguably the most important, is eliminating screens at least one hour before bed. The light from your electronics suppresses melatonin—the hormone responsible for helping you fall asleep. This, in turn, may cause you to lie in bed trying to fall asleep longer, thereby increasing your stress, which will also keep you awake and form a vicious cycle. If you tend to lie in bed on your phone as a way to settle down for sleep, consider using that time to read a book or meditate.
In addition to considering the way your mind responds to external factors before bed, you must remember that your physical environment also plays a significant role in your stress levels and sleep quality. Sleeping in a cold and quiet environment with comfortable bedding is recommended to induce physical calm for sleep. You can also try using a white noise machine, diffusing essential oils, or taking a bath to relax before bed. Some people incorporate nightly yoga or stretching to enter a calmer state. Experiment with different methods until you find the right techniques that work for your sleep routine.
Exercise Regularly
Regular physical activity is one of the most effective ways to reduce stress and minimize anxiety. Regular exercise is proven to lower cortisol levels, which negatively impact your physical and mental health and are directly related to stress levels. Physical exercise has also been proven to release endorphins, which act as natural painkillers and are effective in boosting your mood.
Adults should get roughly 150 minutes of moderate physical activity each week. This equates to 30 minutes each day, five days a week. If you struggle to get consistently good sleep, consider incorporating regular exercise into your routine. The exercise can be anything from a casual stroll around your neighborhood to playing intensive sports with friends. Find what works for you so you can stick to it.
Employ Relaxation Techniques
Winding down when you get into bed can be difficult. Those with high levels of stress and anxiety may lie down and become overwhelmed by the looming question of when or if they will fall asleep. Luckily, several helpful techniques can promote relaxation. Deep breathing, progressive muscle relaxation, and guided imagery are all highly effective ways to calm your body and mind. Even just five minutes a night of intentional relaxation can help reduce stress and improve sleep.
Sleep Doctor in Brooklyn
If you struggle with sleep and need support, contact a sleep doctor in Brooklyn today to schedule an appointment.
