How do I reduce stress and increase sleep time?

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How do I reduce stress and increase sleep time?

Adopt these anti-stress stuff to relax and sleep better

The results of a study conducted at the Finnish Institute of Occupational Health found that stressful life events are twice as likely to trigger insomnia in anxious people. Thus, they have every interest in adopting everyday anti-stress stuff, which will allow them to relax and sleep better.

In addition, stress can sooner or later affect your health . “I know few diseases that are not directly or indirectly influenced by stress,” says Hymie Anisman, professor of neuroscience at the Canada Research Chair in Behavioral Neuroscience at Carleton University and author of the book An introduction to stress and health (An introduction to stress and health).

“Stress has an impact on your biological systems: hormones, neurotransmitters, immune factors, growth factors,” says the scientist. “If you’re dealing with stressors, these systems are working to help you cope.

However, we all have weak points; if your weak point happens to be your immune system, you could develop a pathology related to immunity. If this is your inflammatory process, it could increase the formation of plaques on your arterial walls, and thus lead to cardiovascular disease. ”

These are excellent reasons to adopt the following tips and tricks that will help you relax and sleep better.

Herbal teas

Plants have multiple beneficial functions and, fortunately, the body is sensitive, to varying degrees, to their benefits. Sometimes the dose administered must be stronger for one person than another. But in general, and in the world of herbal medicine, the following plants have been recognized to help people with difficulties to sleep and stimulate sleepiness: valerian, hops, passionflower, chamomile, lemon balm, linden and orange blossom.

Essential oils

The aromatherapy is another technique that many resort to relax. The olfactory sense has undeniable effects on the brain and can arouse beneficial emotions to adhere to a state of calm. Among the most popular oils to spread a soft atmosphere to the bedroom are lavender, basil, marjoram and sweet orange.

 

Take a relaxing bath

Once the computer is off and the introspection session is over, not only will a warm bath relax you, but it will change the temperature of your body to signal to your brain that it is time to go to bed. Plus, it allows you to take time for yourself!

Drink hot milk with honey

Milk contains tryptophan, a substance that promotes sleep, but it can only be delivered to the brain if you take carbohydrates at the same time. Mary Susan Esther recommends adding some honey to your ugly hot. A comforting snack that will help you close your eyes gently.

Sounds relaxing and binaural

The brain is very sensitive to surrounding sounds. Some music has the power to send our energy to the ceiling. Others, by their melancholy melodies, leave us flat. These examples are two extreme states that we want to avoid at bedtime. The reactions we have to music can also be related to our personal story. Thus, it can be helpful to fall asleep listening to soft music that reminds us of serene and soothing moments of our past.

In addition to the lyrics or instrumental music, there are also the binaural sounds that exist. These sounds are nothing like music as we know it. These are sounds that emit Hertz frequencies that can regulate brain waves so as to stimulate relaxation or concentration, among others, according to some members of unconventional medicine.

Avoid alcohol

“Insomniacs sometimes rely on alcohol to help them sleep,” says the sleep specialist. It is true that it can help you fall asleep, but as it is metabolized by the body, it promotes awakening. “Swap the alcohol with a comforting herbal tea or decaffeinated tea.

Dedramatize the stress

As stress is an influential agent in the quality of our sleep, PS thought it wise to look a little on the question. According to psychologist Kelly McGonigal, the reflex of perceiving stress as something extremely bad, or even an enemy, is making our health worse.

At a TED conference, she admitted to sharing the wrong message with her patients for almost 10 years. Like the popular discourse surrounding stress, she felt that stress was an agent to avoid at all costs. Until the day she analyzed the results of a university study, conducted among 20,000 Americans, correlating stress and mortality risks.

The results were shocking, she explains, while they suggested that people who fear the most stress are 43% more likely to die prematurely. Compared to their neighbors who have a more neutral view of stress. Thus, the psychologist suggests a new interpretation of stress – and its physiological responses (acceleration of pulse and breathing, etc.) as means that our body uses to better adapt to challenges – in order to strengthen its health.

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