I haven’t had a good and deep sleep in weeks now because of the situation in the region. No need to go into details, but they are stressful nights, and falling asleep is more difficult than usual. As it is, I’ve always had problems falling asleep because of my anxiety and stress. Through the years, I’ve learned to try to improve the situation with a few tips and strategies.
Here is how I manage to fall asleep even through the anxiety and stress:
1) Soothing Sounds: Sleep & Relax App
This is a gem I found online that has been helping me relax into a deep slumber. Its sleep sounds are so incredibly soothing and they create the kind of relaxing atmosphere that you find in a spa (I love those… I always fall asleep mid-massage). They have a really cool library also with a variety of sounds. Personally, I’m soothed by the sounds of nature and the trees rustling – maybe it’s from growing up by the Amazon. 🙂 Just… so… relaxing.
LOVE this app.
2) Relaxation techniques
Our mind runs when we’re nervous and stressed. To relax, adopt the teachings of yoga – they really do help you focus on calming yourself. I’m no yoga expert, but I’ve always liked a few positions that just allow me to re-focus my energies and feel better. The best one is called the “child’s pose” or balasana. It helps relieve tension in the body and calm the mind at the same time. Fold yourself over your legs with the arms extended and rest your forehand on the ground. It’s amazing.
Need to relax? Try this
3) Sleep mask and if necessary, ear plugs
It can be tough to fall asleep when there are lights and sounds all around you. The best thing you can do is block it all off. If possible, shut your curtains and your windows, turn off any lights that are bothering you and then enjoy the peace and quiet. I recommend a sleeping mask as well – it does wonders for me, especially in the morning. The sun’s rays can sometimes shine straight through the window and smack in my eyes. Quite the morning wake-up! With the eye mask, it’s no longer a problem.
4) Deep breathing and keeping anxiety away
I go to sleep anxious and I wake up anxious. It’s part of the reason why I just can’t sleep well, https://www.papsociety.org/ambien-zolpidem-10-mg/. So I try to lie perfectly still, close my eyes, and take deep, slow breaths, making each breath deeper than the last. Then I relax my muscles little by little, from my tippy toes all the way to the top of my head. I try to visualize how sleepy I am and a place or person who helps me feel calm and peaceful… like a vacation in a beautiful, calm cabana by the beach.
5) Boost melatonin production
Melatonin is the neurotransmitter that causes you to feel sleepy and eventually plop asleep. It should be your goal to increase the amount produced by your brain so you can effectively fall asleep. To do that, stay away from bright lights that suppress melatonin production, like television. Keep away from your laptop as well, especially before going to sleep. Use low-wattage bulbs that are dimmer than the standard bright light bulbs. I switched over from a laptop to a book – reading a book half an hour before going to sleep helps me tire out.
Welcome to my world of sleeping…
How do you relax and fall asleep after a stressful day? Tell us your personal tips below – anything helps!
Unedited featured image courtesy of Marin/ FreeDigitalPhotos.net.
A massage from my husband always helps me relax and fall asleep. Also I have a little noise machine (like the app you mentioned). When I really can’t sleep, I play the running brook sound. It usually works pretty quickly.
I’ll have to check out that app!
I’ve slept with a sleep mask for as long as I can remember. I need it to be completely dark to fall asleep.
I ate having to try to sleep when I have anxiety about something. That’s the worst. You gave some great tips though. I’m going to have to try the light one.
I hope that soon you don’t have so much to be stressed about. Thanks for the tips. I sometimes have trouble falling alseep.
I should probably try some of these techniques! I have such a hard time falling asleep sometimes due to stress, I usually count sheep to get through it, lol!
I like listening to relaxing sounds when getting ready for bed sometimes. Helps the stress
I’m definitely going to try that app. I have much more trouble falling asleep than I used to.
These are some great tips. I will definitely look into the app to see if that helps with my sleep.
Great tips. I’ve taken melatonin int he past. It reall helps.
Great tips. I notice when I am stressed I grind my teeth and wake up with awful headaches the next day.
I like the yoga stretching idea. I will give it a go
I’m so sorry for the stress you are going through and I do hope the conflict resolves soon. These tips are wonderful… and our thoughts are with you.
I haven’t been able to sleep well lately either but I take melatonin pills and also ambien which helps.
Deep breathing exercises are awesome to get to sleep. I love the sound machine apps as well.
When I was a child, I got really good at erasing everything from my mind and falling right to sleep. It took a minute of concentration but it always worked. I haven’t tried that in years, but then again, I fall asleep in seconds now.
These are great tips. Music and books usually help me fall asleep. I love to curl up to jazz and a good thriller.
I used to have to sleep with music on, now I can not sleep if there is any noise or light. I get distracted by it all.
I listen to a relaxation app before I go to bed. It helps me fall asleep and get a good nights sleep.
Honestly, after a really stressful day I just crash. My brain immediately shuts down and I’m asleep in 5 minutes. I think it’s my way of pretending nothing else is actually going on.