Sleep is everyone's need. Yes, it's nice to be able to sleep well at night after a long day of activities. However, sleep feels bad if you are under pressure or stress. Sleep is no longer sound, even to close your eyes is difficult. No need to worry, this is how to sleep well despite being stressed.
How to sleep well when stressed
Stress can be caused by a variety of things from accumulating work, family problems, problems with a partner, or problems with yourself. When stressed, the hormone cortisol levels in the body increases and triggers inflammation-causing hormones, cytokines.
Excess cytokines in the body can make you difficult to sleep. Well, so you can stay asleep soundly and quality, here are a variety of tips that can be tried.
1. Relax your body and mind
One of the best ways to relieve stress is to relax the body and mind. Meditation is one of the effective ways you can relax your body and calm your mind.
Meditation is an exercise done to create a relaxed mind and body without the need for special tools. You only need to do it in a calm atmosphere.
You can meditate by focusing your mind while sitting cross-legged. After that, take a deep breath and slowly remove it. Do it repeatedly until you feel calm and much better. Try practicing every day one to two hours before going to bed.
2. Regular exercise
Regular exercise helps the body to reduce the hormone cortisol and epineprine. Conversely, the levels of the hormone norepineprin or the antidepressant hormone actually increase. In addition, exercise also triggers an increase in happy hormones, namely serotonin and endorphins.
Quoted from the American Psychological Association, exercise can also force the body to work more optimally, including the nervous system. So, this can be a defense against stress.
Try to exercise at least two hours before going to bed so that the temperature can return to normal. That way, the body becomes more relaxed and you can sleep well.
3. Take a warm bath
Bathing and bathing in warm water before going to bed can be a convenient way of relaxation. Warm water helps calm the body by releasing endorphins.
In fact, according to Dr. Bobby Buka, a dermatologist from New York, stated that bathing in warm water can help arouse enthusiasm because blood flow to the skin increases. That way, the mind of the problem that is owned is replaced by positive thoughts that make you excited to live tomorrow.
Moreover, if after a shower you enter the room with cool temperatures, the drowsiness will be felt even more. Because the cool air makes the body's internal temperature decrease and automatically makes you sleepy.
4. Sleep at the same hour
Even though it's difficult, you need to try to set the same sleep schedule every day. This is done as a way to establish consistency in order to get enough and quality sleep hours. To help you sleep at the same time every day, try to stop the activity one hour before your bedtime.
Then, be prepared to sleep in the room you have prepared as comfortably as possible. After that, keep the gadget from your bed and turn off the lights. Even though you don't feel sleepy but keep your eyes closed. Over time, you will fall asleep by itself.
These various ways to sleep well will not materialize without strong commitment and intention. Keep in mind that you love your body and don't let stress take it, including the quality sleep you should get.
- 3 Natural Nutrition for Preventing and Overcoming Stress
- According to Research, This Is the Best Room Temperature for Your Sleep to Be More Sound
- Besides Beautifying the Room, 7 These Plants Can Also Help Sleep Well
- Different Ways of Meditation, Different Effects on Brain and Mental Health