How can you use sleep to better manage stress?

You can have a salt bath with 15 to 20 drops of Lavender oil and sit in it for only 20 minutes. This will cleanse your physical and emotional body. Clear your thoughts and emotions. Do not scroll your phone as you will continue to absorb negative energy which will clog up your library. Do some deep breathing and read a spiritual book or listen to a soothing music to calm yourself. The best thing is doing Meditation on Twin Hearts to flush out negative thoughts and emotions 1 hour before you go to sleep.

I have found that just a 20-minute nap can make a big difference for the rest of my day! But long mid-day naps seem to leave me feeling sluggish.

Sleep is the foundation of better health. It helps # rebalance hormones # repair wear and tear of body # improves metabolism # improves blood pressure # balances blood sugar # improves memory # improve cognitive function

Sleep affects our overall wellbeing much more than most people think. Relationship between sleep and stress is bidirectional, meaning that better sleep can help manage stress, and managing stress can contribute to better sleep. Here are my suggestions for establishing better sleep habits. 1. Establish a Consistent Sleep Schedule 2. Create a Relaxing Bedtime Routine - mine is doing grateful exercises and meditation in bed. 3. Avoid Stimulants and Heavy Meals Before Bed 4. Regular Physical Activity- I exercise in the evening (I know that it only works for some people), but exercise makes me tired, so I am very grateful to go to bed after gym. 5. Manage Stress Throughout the Day. You wont be able to fall asleep when you are stress.

One thing I’ve found helpful to optimize quality sleep is avoiding caffeinated beverages after 12 noon. Caffeine has a half life of approximately 6 hours, so if you drink a regular cup of coffee at noon most people will still be metabolizing a quarter of the caffeine from that cup of coffee by midnight.

Neurodivergents particularly ADHDrs and Autistist have ongoing issues with sleep. As such they are chronically stressed and their mind is not working optimally. A regular sleep schedule and practising good sleep hygiene can help. Those that are able to find a way to manage their stress such as regular exercise, doing a ‘brain dump’ before bed time, reducing their exposure to blue light (e.g. electronic devices) and mindfulness can help with improving sleep. Sometimes all these strategies don’t work and talking to a doctor regarding medication can play an important role. There’s also emerging studies (and anecdotal evidence) that medicinal cannabis can help improve sleep. It can quieten the ADHD ‘busy brain’ thus improving sleep.

Eating too late at night also interferes with sleep. The digestive system doesn't function under stress, and if the body is already under stress and you eat late, the body is working even harder to digest the food, making it difficult to get a proper deep sleep

Practicing mindfulness based stress reducing techniques and avoiding screen time at least 1-2 hours before bedtime can create prime conditions for good sleep hygiene. There are also some supplements besides melatonin that have been found to improve sleep quality, promote relaxation and reduce stress, such as Ashwagandha and Magnesium gluconate. As always, consult your health care professional before starting any new supplements, especially if you take prescription medications to avoid possible drug interactions.

If you have trouble sleeping in my experience it's good to keep a note of what's different between the days you find you sleep better and worse. That way you can determine how your evening routine, what/when you're doing things (watching TV, eating, exercising etc), how you feel (stressed, relaxed, angry, sad etc) and other variations in your day affect your sleep. Once you know that you can begin to work on the issue. For myself I know if I don't get enough exercise or take time to unwind and focus on gratitude then I don't sleep as well. For you it might be something different.

Estrés y suseño son opuestos, ya que para entrar en el sueño nuestro nivel de activación ha de bajo. Por ello en situiaciones de estrés tendremos que trabajar para disminuir la activación psicofisiológica con herramientas tipo relajación muscular o respiración. Las técnicas medidativas suelen ser difíciles en esta situación, por lo que serían más aconsejables técnicas de respiración como decía, en las que dirigir la atención al conteo de inspiración y espiración para que actúen como distractores cognitivos. Las técnicas de respiración diafragmática además, al estimular el nervio vago constribuirán a bajar el arousal fisiológico

Put your phone aside. The electromagnetic waves and the effects of notifications can interfere with your sleep. If you need to put music on your phone you can put it a distance of 10m and put a command that automates at what time your phone goes off and on. Putting away anything that is dangerous for your health will actually improve a healthy sleeping habit. Restorative yoga or stretching yoga exercises at night will improve your sleep by relaxing your muscles and therefore your mind.

After putting the phones and devices away, doing some cycles of belly breathing along with some gentle stretches, can be another way to prepare the body for sleep. Also if you do wake up in the middle of the night, moving to another space, that's not your bed is an important step from disassociating sleeplessness to your bed. Creating a cozy "nest" where you can simply relax with a book or peaceful music, where you can allow your mind to grow bored/grow tired, can be helpful for sleep hygiene. It may be something you prime your mind to do, so that it will feel natural when you need to go there This can deter or counter the tossing and turning that may happen due to stress. After feeling drowsy again, you can head back to your bed.

Incorporating relaxation techniques into your pre-sleep routine can signal to your body that it's time to wind down. Consider activities such as gentle stretching, meditation, or deep breathing exercises. These practices can help alleviate stress and promote a sense of calm, making it easier for you to transition into a restful sleep.

Think of all that you accomplished this day. Feel gratitude that you were able to do it. Smile, do a little bit of healing to you, hug yourself, talk to Jesus for a few minutes. And go to sleep thinking about a new and beautiful day for tomorrow!

One most important activity which I have found effective in most of my patients is belly breathing exercises ( deep breathing exercises ) , 5 sets , 10 minutes before sleep time .

Few practices that help in building a better bedtime routine are: -at least 1.5 to 2 hours of off-screen time before bedtime -taking a warm relaxing shower before sleeping -relaxation exercises like Progressive Muscle Relaxation and Diaphragmatic Breathing just before falling asleep -setting sleeping & and waking up times as per the natural body clock Apart from that even 10-15 minutes of daily & regular meditation practice causes significant improvement in the quality of sleep.

Créer une routine pour se préparer à dormir est essentiel et les idées ne manquent pas. Pour qu'une routine fonctionne vraiment, il est essentiel qu'elle corresponde aux besoins de la personne. Pratiquer la méditation ou lire ne convient pas à tous, certains préféreront effectuer quelques étirements, ou prendre le temps d'appliquer des soins sur son visage. Créer une routine sommeil, c'est aussi apprendre à bien se connaître, savoir ce qui nous détend, nous réconforte, nous permet de terminer la journée sur une note positive. Il est important d'expérimenter, ajuster jusqu'à trouver ce qui convient et nous offrir un vrai moment de détente, qui fait sens dans notre quotidien.

One highly valued practice in my stress management programs involves applying hand lotion with gentle, circular movements just before bedtime. This simple yet effective ritual serves as a calming practice to enhance sleep, fostering relaxation of the mind and contributing to an improved sleep quality.

Sleeping the same time every night will help the body's circadian rhythm and sleep wake cycle. Also getting sunlight outside before 12pm will help with producing melatonin which is important for sleep.

Good sleep hygiene is really important. Examples include: -reducing exposure to light at night, not looking at devices such as your phone, iPad or laptop an hour before bed. -Only using the bed for sleep or sex. This makes it so that your brain will associate your bed for sleeping. ADHDrs particularly those with internal hyperactivity find it really hard to wind down, as such they struggle with falling asleep. Some things ADHDrs find useful - listen to podcasts or other noise in the background to stop them from over thinking. -using a sleep mask -those with noise sensitivity benefit from headphones or white noise It’s not a one size fits all, individuals need to find a strategy that works for them.

Sleep is still far too underrated. A lot of processing and 'clearing out' goes on during sleep so do not under-estimate it and make it a priority.

Another important reason to prioritize quality sleep is to reduce one’s risk of developing Alzheimer’s dementia and other Neurodegenerative Diseases by allowing the brain’s evening “clean up crew”, aka the glymphatic system to wash away unnecessary soluble proteins and metabolites from the central nervous system.

In recognising the indispensable role of sleep in stress management, it's vital to understand the concept of eustress, where an appropriate stress response is followed by adequate rest. Deep, restful sleep, in particular, plays a pivotal role in this process, ensuring that the body and mind are primed for an effective stress response followed by rejuvenating rest. In essence, cultivating a healthy sleep pattern becomes not just a component but a cornerstone in the pursuit of balanced and effective stress management.

If you have a better sleep, your body has more capacity to deal with daily stressors of life. You will have more energy, mood will be more stable and thus result in dealing better with stress

A good ritual before going to bed helps reduce the worry and stress which can foster a good nights sleep. This can include clearing out the emotional negativity and stress prior going to bed. Some people find chanting mantras helpful and others find writing out all the negative things that happened in the day on a piece of paper and either ripping it out or putting it in a box. Breathing exercises combined with visualisations such as breathing in white for inner peace and breathing out black for negativity can reduce stress and promote sleep. Sometimes chronic insomnia is a trauma response particularly when it is coupled with nightmares. Getting professional help will be an important step to achieve better sleep and reduce stress.

Quality sleep is vital in stress management, offering multifaceted benefits. Beyond reducing the negative effects of stress, it enhances cognitive function, fostering mental clarity for effective problem-solving. Emotionally, it regulates mood, reducing irritability and promoting stability. Physically, sleep is a time of restoration, supporting tissue repair and immune function. Prioritising restful sleep isn't just about immediate well-being; it's a crucial investment in long-term health. In essence, a good night's sleep is a comprehensive strategy for resilience against the diverse challenges of stress.

Habitualmente cuidamos el sueño alterado por situacions deestrés, cuando deberíamos entender que cuidar el sueño nos protege del mismo.

To me, it's not about stress 'management', it's about stress RELEASE. We want to get rid of the stress and tension we are holding in our body and return to a state of equilibrium - a well-regulated nervous system. Right? Doesn't that sound much better? And it's achievable in a natural and innate way - by shaking it off. Really??? Yes, really!!! Shaking is our innate reaction to stress and I show my clients how to do it safely and effectively. A few minutes per day/every other day and you'll feel like a new person. And might never talk about stress 'management' again. Sounds good? Get in touch for a fact-finding chat ... PS And if you are not convinced, yet ... observe a shaking dog - afterwards, their life is good again.

At my job, at times stress was too much to handle.  But things changed when I thought about sleep.  When I realized that the deeper connection between - rest - resilience. I made it a priority to get enough rest.  I adopted the simple strategy, - Not thinking about the work.  - Not replying to late-night emails. - Avoid mobile phone 2 hrs before bed - Take dinner 2-3 hours before sleep. - Regular strength training (5D/week) We often overlook ways to deal with stress and do well at work and in our personal lives. Remember that a good night's sleep might be all you need to deal with the stresses of life.

“Trying to fall asleep” once you’re lying in bed is one of the worse things you can do! Rather, ask yourself what’s the most pleasurable place you could possibly picture yourself as being in at that time and put yourself there - using all your five senses. Feel what you would feel, hear what you would hear, touch what you would touch and smell whatever scents there might be. For many people it involves lying on a beach, in a specific place and time of their lives. For some, it might be sitting by a fireplace. Just picture a place that spells rest and relaxation and peacefulness to you - truly enjoying every soothing sensation. Oh, and incidentally, while you’re doing, so, you might very possibly fall asleep !!!