We all have stress, unbound amounts of stress that hamper our daily well being and pattern of lifestyle. But one cannot just cancel out stress because a little bit of it also needed in daily dosage for our benefits just the same. But then we also need to know how to tackle bad stress and make sure it doesn’t affect our daily lives.
Our stress is one of the major factors that makes life complex and filled with problems and no solutions. At least that’s how it seems at first, we don’t like eating or we just eat too much unhealthily, either we are becoming lazy yet cutting down on our sleep because we just can’t sleep. These cause major issues like insomnia, obesity, anorexia, depression, fluctuations in health and other health hazards. We don’t want that, we need to be healthy as well as think healthy.
Today, looking into how the most major issue that the youth or any age group faces off is Insomnia, we have come up with around 10 such ways that effectively and naturally tackle sleep deprivation:
1) There’s a very cool app for meditation called Headspace, but it isn’t just for mediation it is your on-the-go guide that will help you de-stress from time to time, wherever and whenever! Just three or five or ten mins sessions and you’re all set for the day! Use headspace daily without fail before going to sleep (for those who can’t sleep), also choose your necessary pack that heals the major issue you’re facing like stress buster or sleep deprivation, and meditate accordingly.
2) If possible always eat something sweet before bedtime with warm milk, like cookies or dessert. Moreover, spikes in blood sugar can suppress the activity of orexin, a neurotransmitter in the brain that regulates arousal and wakefulness.
3) Always keep your feet and hands warm while sleeping, wear socks and keep your feet warm at all times. Well, science says the degree of dilation of blood vessels in the skin of the hands and feet is the best physiological predictor for the rapid onset of sleep.
4) A very personally effective method, go for a jog or stroll at night before bed or exhaust your muscles by playing a bit of badminton before dinner. Definitely take a warm bath exactly before bedtime because the temperature of our body falls at night, which helps to trigger the onset of sleep. So, having a warm bath will your raise your body temperature about 2 hours before going to sleep, which will then trigger a cool-down period to help you to sleep better.
5) Regulating your time and schedule for an effective, and long-lasting sleep is very important. Unless work calls or emergency calls, do not miss out on following the same pattern of sleep.
6) All you have to do is go online and buy yourself a hop pillow, well, dried hops contain a chemical called dimethylvinyl carbinol, which produces a sedative effect when ingested or inhaled helps in long-lasting sleep once inhaled. It’s a very traditional and old yet natural sedative. Non-addictive as well! At least far better than deadly sleeping pills or supplements.
7) Aromatherapy lavender essential oil or incense diffuser to fill the room with lavender smell before sleeping time helps calm nerves. Lavender is proven to promote relaxation, improve sleep quality, lift mood as well as slow the activity of the nervous system in people suffering from sleep disorders.
8) Progressive Muscle Relaxation teaches you how to relax your muscles through a two-step process. First, you systematically tense particular muscle groups in your body, such as your neck and shoulders. Next, you release the tension and notice how your muscles feel when you relax them. You can do it while lying down in bed before going to sleep – breathe in for the count of three while clenching the muscles in your toes, then breathe out slowly, letting your feet go limp. Move up your body, using the same technique for each muscle group. For those new, Headspace as well has got some mind relaxing exercises of small dosage at your disposal!
9) Happy Yoga Baby Pose, a very effective and easy pose in yoga that helps you easily unwind your muscles and relax your mind as well. All you gotta do is, Lie on your back on the bed and hug both knees into your chest. Reach between your knees and grab the inside soles of your feet. Turn the bottoms of your feet up toward the ceiling. Hold the pose for five deep breaths, and then release your feet. Hug your knees into your chest and rock your body from side to side while taking ten long, deep breaths.
10) Visualization helps to calm down the mind and detach from the reality. It will help you distress and keep away the thoughts and worries that keep you awake. It can also help you get back to sleep if you wake during the night. Try closing your eyes and imagine that you are somewhere far away on holidays, lying on a warm, peaceful beach. Try to feel the sun on your face, smell the sea and hear the waves lapping at the shore. Breathe slowly and deeply in time to the waves, and allow yourself to drift off to sleep as if you were floating on the water.
Now, you have all that you need to naturally heal your stress as well as that sleep deprivation issue. Make sure that if it’s something chronic, you go and get it diagnosed as well as talk it out with a therapist. If nothing else, talking about problems and finding their solutions always help.