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Here’s how you can reduce stress while sleeping

Here’s how you can reduce stress while sleeping

November 07, 2020
The pandemic is on and the holiday season is here. There are lots of restless days going around leading to stress that doesn’t end with sleep.Today we discuss some simple relaxation methods that can help you in managing stress and anxiety as easily as counting 123.

Anxiety and sleep are linked 

Like many people if you have had trouble falling or staying asleep because you were feeling stressed and worried, you would know that there is a strong link between anxiety and insomnia. According to patients in sleep clinics, stress tops the list of causes of sleep related problems. 

It’s difficult to make the mind feel quiet when you have anxiety which causes racing thoughts. You feel overwhelmed with heightened, intense emotions leading to a physical tension in the body. Some specific hormones like adrenaline, cortisol and norepinephrine are released when you are under stress. These hormones are responsible for raising energy levels, boosting the heart rate and blood pressure and making the body ready for fight or flight. Symptoms of anxiety and response to stress that is hormonally driven can lead to problems in falling asleep, trouble staying asleep, waking up well before time and feeling tired even after you have slept.



Acute insomnia is triggered by high intensity stress resulting from difficult times and unexpected life events like tense work encounters, disagreement with your partner or death of a loved one. When the symptoms of anxiety are present on a consistent basis, it leads to chronic insomnia lasting for more than a month. 

It's a cycle because just like stress and anxiety can cause poor sleep, poor sleep on the other hand can cause stress and anxiety. Some of the symptoms of poor sleep are short temperedness and irritability, being overwhelmed, lack of motivation, poor memory, no energy to do everyday tasks and high emotional reactivity to even small things. 

Both, high levels of stress and poor sleep can cause a high risk of mental and physical disorders like obesity, depression, diabetes, metabolic disorders and cognitive dysfunction. 
Stress management and making sure that you get a good night’s rest are two things that are critical to maintaining good health. Let's talk about some relaxation methods that can help you control your stress and enjoy a good night’s sleep

Methods of relaxing 

Exercises that help you relax have proven to be effective in lowering the stress levels and improving the quality of sleep. These exercises are self directed and you can easily incorporate them into your lifestyle. You get full control over your stress levels while awake and de-stress yourself before going to sleep. There is a strong link between our stress management during the day and how well we sleep at night. Putting some efforts towards relaxation is an investment towards your nightly sleep.



Breathing  - A soothing transition to sleep comes from deep, slow and self aware breathing. This is a proven way to get rid of all the stress and tension in your body. As you start deep breathing, a series of physiological changes start to happen that help in relaxation such as reduced heart rate and blood pressure and decreased muscle tension. The 4-7-8 breathing technique has known to work wonders. All you have to do is sit with your eyes closed in a comfortable position. Inhale for 4 seconds followed by holding your breath for 7 seconds. You can then exhale slowly for 8 seconds and repeat this exercise a number of times. 

As you inhale a deep breath, your body’s oxygen levels are increased. Slow exhale on the other hand is the same as the pace of breathing your body has when you are about to fall asleep. So while doing this exercise before bedtime, you are copying the breathing patterns of the onset of sleep while pushing your body towards a good night’s sleep. 

Mindfulness - Doing some yoga to improve mindfulness can work wonders in improving the quality of your sleep. Just before bedtime, try some relaxation strategies like meditation and deep breathing and try to be mindful of your self and surroundings. 

No screens before bedtime - Remember our moms telling us to lay off computers and mobiles and go to sleep. They were right because digital devices can throw off your body’s internal clock. So avoid the screens before bedtime. You can however listen to some soothing music instead.



Chamomile tea - Having chamomile tea before bedtime soothes you, making the transition to sleep easier. 

Hot bath works wonders  - A hot bath or shower before bedtime is relaxing for your body. As you move from hot bath to a cooler room temperature, your body temperature also drops slowly making you feel ready for sleep. 

Think early - If you are loaded with things to do and other concerns, it will be difficult to fall asleep especially for those facing insomnia. Early in the morning, make a to-do list and spend 15 minutes of your time processing your thoughts and emotions. Thinking about solutions to problems earlier in the day ensures that they dont disturb you when you are trying to fall asleep. 

Superfood designed for a good night’s sleep 

Thanks to science, we now have custom superfoods for your sleep disorders.They work for building a deep and sound sleep for you, as products like Dayly Dream are rich in sleep hormones and serenity blends. Not only does this nutraceutical reduce your stress and anxiety, it also gets your sleep-wake up cycle back on track as it adjusts the circadian rhythm. 

Its ashwagandha, valerian and chamomile tea extracts ensure that you have a full healthy sleep to wake up feeling refreshed.  



In conclusion 

Now that you are equipped with knowledge on how to reduce stress while sleeping, all you have to do is adopt the healthy habits we mentioned and get ready to sleep happy! If it still doesn't work for you, you can boost your nutrition through nutraceuticals designed to give you a full night’s healthy rest.


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