Get Away
Depending on the various activities of your daily life eg family and work responsibilities you may find it quite challenging if not seemingly impossible to get away even for a night or two Its essential to take time off occasionally whether for a week long vacation on one of the many cruises from Florida or an overnight road trip close to home Getting away even for a short time is especially important if you work from home you need a change of scenery
Clear the Clutter
Research has shown that clutter can cause a great deal of stress and anxiety You may not even realize that its causing this amount of stress Try to keep the clutter down as much as possible at work home and even your car
Exercise Regularly
Exercise is not only great for your body but its also very beneficial for your mind Studies have shown that people who have higher levels of physical activity tend to sleep more efficiently It doesnt have to be anything complicated or intense Just try to get your heart rate up some each day with a moderate pace walk Walking like this at least 3 days a week will benefit your overall health more than you may realize Exercise lowers adrenaline and cortisol two stress hormones levels Lowering these levels can help ward off negative thoughts and even help you lose a few pounds cortisol promotes fat production in the body Exercising outdoors provides even more benefits as spending time in nature tends to lower stress levels Its best to exercise at least three hours before bedtime since exercise can energize your body for a while afterward Depending on the exercises intensity it can take your body a few hours to completely unwind from it In addition to lowering stress levels physical activity can also stimulate endorphin mood boosting chemicals in the brain production
Eat Healthily
A healthy diet is good for your overall health and can even help keep stress at bay When you feel healthier youre generally happier Some foods are natural mood boosters and some can give you an energy boost which can also help your mood
Add Supplements
Adding vitamin and herbal supplements to your daily health regimen can help you de stress maybe even break out of the stress cycle that youve been maintaining for some time Some can allow you to sleep better For many ashwagandha is useful for helping calm the mind and body Melatonin is one of your bodys natural hormones that it uses to help you unwind and fall asleep at night Taking melatonin supplements each evening could significantly improve the time it takes to fall asleep after you go to bed
Practice Mindfulness
Mindfulness is a type of meditation that only allows you to be cognizant and present in the moment If youve never practiced mindfulness it will probably take a while to get good at it However with a little practice you should notice a significant positive difference in your health When you focus only on the present youre not regretting things from the past or worrying about something that might happen in the future If you start thinking about any of these things you must immediately bring yourself back to the present Youll soon learn to break the cycle of disruptive thinking You can try to clear your mind by only being aware of the senses youre experiencing in the moment For example if youre outside you would feel the suns heat and cool breeze on your skin smell the freshly cut grass hear the birds chirping and take in the beauty of the nature that surrounds you
Create a Bedtime Routine
A nightly bedtime routine can significantly help your stress levels Optimize your bedroom for sleep Youll probably need to turn down the thermostat since the ideal temperature for sleep is between 60 and 67 degrees A weighted blanket can be a great pairing with a cool room for a good nights rest Also keep out as much ambient light as possible You might have to invest in some blackout curtains or a sleep mask Youll also need to block out any noises that may disrupt your sleep such as road traffic noisy neighbors or your family or roommates who may still be up A fan white noise machine or soothing music can be helpful
Journal
Writing can sometimes help ward off stress Keep a journal next to your bed If your mind is racing and you cant sleep turn on a dim light and write down your thoughts Make a list of everything thats bothering you and how you can deal with them You may not come up with a permanent solution tonight but getting your feelings on paper should give you enough peace of mind to get through the night
Practice Gratitude
Think about things for which you are thankful This will take your mind off the negative aspects of your life for a while You might just realize that youve got many more positives than negatives in your life This recognition can positively adjust your perspective
Socialize
Sometimes when youre stressed you dont feel like socializing It can help to hang out with loved ones though Whether its your family close friends Fluffy or Fido youll find that your stress will probably lower significantly for a while Being around the ones you love can help relax your mind It may help you to talk about whats causing your stress but dont spend too much time on it Try to just enjoy being together and talk about the positives mostly
Laugh
Research has shown that the physical act of laughing can reduce stress Even a big smile can send a signal to your brain that things arent super stressful Whenever youre feeling stressed try to do something that will boost your mood and make you laugh See a funny movie or visit someone good at making you smile
Every night realize that theres nothing you can do to change the past and at this moment you can only focus on the present Theres no point in worrying about the past or future tonight Try some or all of the techniques listed above to de stress and consistently get sound restful sleep
What is Your Next Step
If you cannot seem to get to the bottom of what triggers your anxiety and sleepless nights call Alaska Sleep Clinic today We are the only sleep lab in the state with a Cognitive Behavior Therapist specializing in sleep medicine Dr Angie Randazzo Watch Dr Angies KTUU Moms Everyday Segment on how stress affects sleep by clicking the video below
