You are agitated, you spend your nights tossing around on your bed. A blow to the right, a blow to the left. On the back, on the belly. The cushion asks for pity. Because it keeps on being returned too, it has seasickness. In your head, you ruminate a film. Holidays are just around the corner; several films, even, all anxiety inducing. Between two apocalyptic thoughts, one question arises: « How to fall asleep when you’re stressed ».
This agitation is paradoxical, because all day long, your head is filled with thoughts of the wonderful moment where you will finally be able to throw yourself onto your newly bought Reverie 8Q adjustable bed. In the evening, you wait for the sleeping merchant to throw you a good handful of sand.
Except that almost instantly with the horizontal position, your thoughts are activated, in a nightmare swirling mode. All that has upset you in the day comes back to power 10. The expenses of the month, the overdraft at the bank, the odd noise of the car which, you are sure of sure, will cost an arm, the meeting tomorrow.
To sleep like a baby tonight, and stop replaying movies in your head, here are 7 tips to adopt starting from today!
Choose the right plants to decorate your room (and sleep like a baby).
It is commonly heard and known that you should not have plants in your room because they apparently consume all your oxygen. Yes Yes. Fortunately, I have looked deep into the question and made my researches to prove this theory wrong! I learned that the plants could not only depollute your room, but also promote sleep! NASA even looked at it. And after years of study, the verdict is irrevocable: the best plant for sleep is … aloe vera. In order not to spoil anything, Aloe Vera is also an outstanding cleanser, a formidable opponent of formaldehyde. So whether you sleep on a platform bed or a beautiful Layla adjustable bed frame, don’t forget to keep a Aloe Vera plant on your nightstand.
Put in place a transition between work day and time for oneself.
A wonder of the body, our brain can accomplish billions of actions per second. As you read these lines, your neurons collide, organize, store at a frenzied pace. Yet, if you do not specify this incredible machine “my day’s work is over,” your brain still thinks of it, and keeps you awake. It’s as simple as that.
Hence the interest of small pleasant rituals to assimilate that it is time to rest. If your trip allows it, why not walk back home to clear your head and your thoughts? If not, think about putting on audiobooks to simply disconnect (while avoiding Stephen King’s novels).
Going to the gym is a good idea if your circadian cycle allows it. Some people relax completely after a session of cardio, and a bath of sweat, while for others, the effect is reversed: the body is stretched like a crossbow, physical exercise has only favored an agitated night.
If you are in this situation, fold down on a small session of 5 minutes of abdominal breathing. Everyday after work.
Coffee is the friend of the morning, and the enemy of the evening.
Again, each organism is different. Nature is made in a certain way to ensure that one person can drink a ristretto to fall asleep while another will drink a drop, without ever closing the eye all night. In any case, to reach your goal of sleeping well, it is necessary for you to stay away from caffeine since around 1PM. And of course, theine is no exception.
Identify the sources of stress, and manage them during the day
Too often, the cozy bedroom made of loving and resting turns into Hell’s gate. As soon as Pandora’s box opens, the stress of the day arises.
Why wait in the evening to deal with the hassle?
As soon as you feel a negative emotion, a worry, a little vexation during the day, stop for three minutes to think about it. Give it simple words, a neutral sentence of description. Everything seems less scary in factual mode: my co-worker sabotaged my report, I’m angry. « This % !! cut me off, I’m tired of being disrespected. » Etc … By verbalizing without affecting what worries you, you defuse the anti-sleep bomb that is hidden there.
Hide the alarm clock to avoid the obsession of checking the needles that turn, turn, and turn around
- 11PM, it’s good, I can still make it tomorrow, but I must sleep.
- 1PM, I seriously have to sleep, otherwise tomorrow will be a disaster. I need to sleep.
- 4PM, good, if not taxes, this year, I’m going to get screwed. I will therefore have financial problems. Moreover, the small sound of the engine of the car is surely a very big failure. I need to sleep.
As you watch the needles on the clock, you increase your cortisol load, plunging into an infernal cycle.
Above everything else, make sure you do not start surfing the net.
Everyone will tell you: the blue light of computers, tablets and other smartphones is a sleep slayer. This bluish light deceives the brain, making it believe that it is time to wake up. If you are in a breakup period, investigating the new life of your ex via social networks is also not a good idea to fall asleep.
If you can not sleep, don’t force yourself: You have to get up and move around
Nobody wants to stay in a state of stress all night long. Alternating between anxiety inducing thoughts an worries: I must sleep! I need to sleep ! The more you watch your thoughts go around in circles, telling them to go off, the more you feed them. Staying with these ideas in your mind, thinking them over and over and over only makes you more stressed out and thus much more alert. In the long run, your body ends up assimilating the bed to an insecure place. To break this vicious circle of anti-sleep, let your bed cool down: get up and find something to get you busy. Not too sporty, of course. Try a verbena, listen to soothing music, take a hot bath.
To the question: How to fall asleep when you are stressed, we conclude by saying that it is necessary to lower the temperature of the room: 18 °C, no less, no more!
If you are chilly, rather than pushing the heating in the long winter months, stack the duvets. This reinforces the idea that: bed = cocoon. And helps you save energy and protect our planet!